Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Almonds

24%697kcal

Energy

39.6%1149kcal

697 kcalvs1149 kcal

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

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3.07%2.98g

Fat

102%99g

2.98 gvs99 g

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

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1.5%0.48g

Saturated Fat

23.6%7.54g

0.48 gvs7.54 g

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

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4.1%0.065g

Omega 3

0.37%0.006g

0.065 gvs0.006 g

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

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7.2%1.23g

Omega 6

144%24.5g

1.23 gvs24.5 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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120%157g

Carbohydrate

33%42.8g

157 gvs42.8 g

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

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Sugars

12%8.63g

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

NA gvs8.63 g

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

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Fructose

0.3%0.22g

≤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]

NA gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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61.6%23.4g

Fiber

65.3%25g

23.4 gvs25 g

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

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46.4%26g

Protein

75%42g

26 gvs42 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Almonds

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 .

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60.4%0.72mg

Vitamin B1

34%0.41mg

Thiamine

0.72 mgvs0.41 mg

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

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41.4%0.54mg

Vitamin B2

174%2.26mg

Riboflavin

0.54 mgvs2.26 mg

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

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67%10.7mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs7.18 mg

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

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49.2%2.46mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

2.46 mgvs0.93 mg

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

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24.3%0.32mg

Vitamin B6

21%0.27mg

Pyridoxine

0.32 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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17.4%69.5μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

69.5 μgvs87.3 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 .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

339%51mg

Tocopherols and Tocotrienols

NA mgvs51 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Almonds

4.56%45.6mg

Calcium

53.4%534mg

45.6 mgvs534 mg

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

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77%0.69mg

Copper

227%2.05mg

0.69 mgvs2.05 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 .

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115%9.23mg

Iron

92%7.36mg

9.23 mgvs7.36 mg

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

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63.3%266mg

Magnesium

128%536mg

266 mgvs536 mg

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

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302%6.95mg

Manganese

188%4.32mg

6.95 mgvs4.32 mg

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

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Molybdenum

200%90μg

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

NA μgvs90 μg

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

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86.5%605mg

Phosphorus

136%955mg

605 mgvs955 mg

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

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18.4%627mg

Potassium

42.8%1455mg

627 mgvs1455 mg

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

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271%149μg

Selenium

14.8%8.14μg

149 μgvs8.14 μg

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

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0.26%3.97mg

Sodium

0.13%2mg

3.97 mgvs2 mg

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

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47%5.18mg

Zinc

56.3%6.2mg

5.18 mgvs6.2 mg

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

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0.26%9.53g

Water

0.24%8.75g

9.53 gvs8.75 g

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

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Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B5 than Almonds.
While Almonds contain 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Vitamin B6 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 1.3 times more Iron, 1.6 times more Manganese and 18.3 times more Selenium than Almonds.
While Almonds contain 11.7 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat have 11 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
While Almonds contain 1.6 times more Energy, 33.3 times more Fat, 15.6 times more Saturated Fat, 19.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Fiber per 7 oz.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainAlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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