Comparing Nutrients in 5 ounces AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

5 oz ▼

Macro Nutrients

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

28.3%821kcal

Energy

22.7%658kcal

821 kcalvs658 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

73%70.8g

Fat

28.5%27.6g

70.8 gvs27.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

17%5.4g

Saturated Fat

11.7%3.73g

5.4 gvs3.73 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

0.27%0.004g

Omega 3

1.77%0.028g

0.004 gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

103%17.5g

Omega 6

5.1%0.87g

17.5 gvs0.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

23.5%30.5g

Carbohydrate

70.7%92g

30.5 gvs92 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

8.5%6.17g

Sugars

20.4%14.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.17 gvs14.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.22%0.16g

Fructose

2.15%1.56g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.16 gvs1.56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.24g

Glucose

%1.35g

0.24 gvs1.35 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%5.6g

Sucrose

%11.3g

5.6 gvs11.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

46.6%17.7g

Fiber

8.95%3.4g

17.7 gvs3.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

18%10g

30 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

24.2%0.29mg

Vitamin B1

Thiamine

0.29 mgvsNA mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

124%1.6mg

Vitamin B2

Riboflavin

1.6 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

32%5.13mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

5.13 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.4%0.67mg

Vitamin B5

Pantothenic acid

0.67 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15%0.19mg

Vitamin B6

Pyridoxine

0.19 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

15.6%62.4μg

Vitamin B9

Folates and Folic Acid

62.4 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

47.2%1.13μg

Cobalamin

0 μgvs1.13 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

242%36.3mg

Vitamin E

Tocopherols and Tocotrienols

36.3 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

38%381mg

Calcium

104%1040mg

381 mgvs1040 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

162%1.46mg

Copper

17.8%0.16mg

1.46 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

65.7%5.26mg

Iron

118%9.4mg

5.26 mgvs9.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

91%383mg

Magnesium

9.45%39.7mg

383 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

134%3.1mg

Manganese

52%1.2mg

3.1 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

143%64.2μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

64.2 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

97%682mg

Phosphorus

20.2%142mg

682 mgvs142 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

30.6%1039mg

Potassium

4.88%166mg

1039 mgvs166 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

10.6%5.8μg

Selenium

5.8 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

71%1066mg

1.4 mgvs1066 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

40.2%4.42mg

Zinc

53%5.83mg

4.42 mgvs5.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.17%6.25g

Water

0.17%6.35g

6.25 gvs6.35 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces of Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Almonds.

Comparing minerals per 5 ounces for Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Almonds have 9.1 times more Copper, 9.6 times more Magnesium, 2.6 times more Manganese, 4.8 times more Phosphorus and 6.3 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 2.7 times more Calcium, 1.8 times more Iron, 752 times more Sodium and 1.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.2 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat, 20.1 times more Omega 6, 5.2 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 6.7 times more Omega 3, 3 times more Carbohydrate, 2.4 times more Sugars and 10 times more Fructose than Almonds.
Both Almonds as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCrackers, cream, La Moderna Rikis Cream CrackersVS Blanched AlmondsAlmondsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: