Comparing Nutrients in 5 ounces AlmondsVS Crackers, standard snack-type, with whole wheat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, standard snack-type, with whole wheat

35%

59%

5 oz ▼

Macro Nutrients

Almondsvs Crackers, standard snack-type, with whole wheat

28.3%821kcal

Energy

22.6%656kcal

821 kcalvs656 kcal

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

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73%70.8g

Fat

26%25.3g

70.8 gvs25.3 g

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

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17%5.4g

Saturated Fat

19.2%6.16g

5.4 gvs6.16 g

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

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0.27%0.004g

Omega 3

79%1.26g

0.004 gvs1.26 g

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

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103%17.5g

Omega 6

58.7%9.97g

17.5 gvs9.97 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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23.5%30.5g

Carbohydrate

74.5%97g

30.5 gvs97 g

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

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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 .

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0.22%0.16g

Fructose

0.35%0.26g

≤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 gvs0.26 g

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

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%0.24g

Glucose

%0.34g

0.24 gvs0.34 g

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

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%5.6g

Sucrose

%13.7g

5.6 gvs13.7 g

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

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46.6%17.7g

Fiber

18.3%6.95g

17.7 gvs6.95 g

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

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

18.5%10.3g

30 gvs10.3 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, standard snack-type, with whole wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 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

37.8%0.45mg

Thiamine

0.29 mgvs0.45 mg

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

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124%1.6mg

Vitamin B2

26.5%0.34mg

Riboflavin

1.6 mgvs0.34 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

39.5%6.3mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs6.3 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

13.5%0.67mg

Pantothenic acid

0.67 mgvs0.67 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

19.6%0.26mg

Pyridoxine

0.19 mgvs0.26 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

20.6%82.2μg

Folates and Folic Acid

62.4 μgvs82.2 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 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

0%0mg

Ascorbic acid

0 mgvs0 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

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 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

27.4%4.1mg

Tocopherols and Tocotrienols

36.3 mgvs4.1 mg

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

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0%0μg

Vitamin K

16.8%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

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

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Minerals

Almondsvs Crackers, standard snack-type, with whole wheat

38%381mg

Calcium

23.7%237mg

381 mgvs237 mg

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

Find Nuts and Seeds rich in Calcium

162%1.46mg

Copper

31%0.28mg

1.46 mgvs0.28 mg

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

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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

64.7%5.17mg

5.26 mgvs5.17 mg

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

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91%383mg

Magnesium

16%66.6mg

383 mgvs66.6 mg

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

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134%3.1mg

Manganese

56.5%1.3mg

3.1 mgvs1.3 mg

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

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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 .

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97%682mg

Phosphorus

72%505mg

682 mgvs505 mg

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

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30.6%1039mg

Potassium

8.7%296mg

1039 mgvs296 mg

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

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10.6%5.8μg

Selenium

22.4%12.3μg

5.8 μgvs12.3 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

70.7%1060mg

1.4 mgvs1060 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

14.3%1.57mg

4.42 mgvs1.57 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

0.1%3.87g

6.25 gvs3.87 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 4.7 times more Vitamin B2 and 8.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 1.6 times more Calcium, 5.2 times more Copper, 5.7 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 2.1 times more Selenium and 748 times more Sodium than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Omega 6, 2.6 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 297.3 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Sugars than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Saturated Fat per 5 oz.
Both Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCrackers, standard snack-type, with whole wheatVS Blanched AlmondsAlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Cookies, coconut macaroon

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Crackers, standard snack-type, with whole wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: