Comparing Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

39.6%1149kcal

Energy

31.8%921kcal

1149 kcalvs921 kcal

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

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102%99g

Fat

40%38.7g

99 gvs38.7 g

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

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23.6%7.54g

Saturated Fat

16.3%5.23g

7.54 gvs5.23 g

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

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0.37%0.006g

Omega 3

2.5%0.04g

0.006 gvs0.04 g

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

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144%24.5g

Omega 6

7.14%1.2g

24.5 gvs1.2 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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33%42.8g

Carbohydrate

99%129g

42.8 gvs129 g

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

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12%8.63g

Sugars

28.5%20.7g

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

8.63 gvs20.7 g

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

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0.3%0.22g

Fructose

3%2.2g

≤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]

0.22 gvs2.2 g

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

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%0.34g

Glucose

%1.9g

0.34 gvs1.9 g

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

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%7.84g

Sucrose

%16g

7.84 gvs16 g

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

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65.3%25g

Fiber

12.5%4.76g

25 gvs4.76 g

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

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75%42g

Protein

25.5%14.3g

42 gvs14.3 g

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

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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 .

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34%0.41mg

Vitamin B1

Thiamine

0.41 mgvsNA mg

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

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174%2.26mg

Vitamin B2

Riboflavin

2.26 mgvsNA mg

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

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45%7.18mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

7.18 mgvsNA mg

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

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18.7%0.93mg

Vitamin B5

Pantothenic acid

0.93 mgvsNA mg

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

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21%0.27mg

Vitamin B6

Pyridoxine

0.27 mgvsNA mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

Folates and Folic Acid

87.3 μgvsNA μg

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

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0%0μg

Vitamin B12

66%1.6μg

Cobalamin

0 μgvs1.6 μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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339%51mg

Vitamin E

Tocopherols and Tocotrienols

51 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

53.4%534mg

Calcium

146%1457mg

534 mgvs1457 mg

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

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227%2.05mg

Copper

25%0.22mg

2.05 mgvs0.22 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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92%7.36mg

Iron

165%13mg

7.36 mgvs13 mg

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

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128%536mg

Magnesium

13.2%55.6mg

536 mgvs55.6 mg

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

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188%4.32mg

Manganese

73%1.68mg

4.32 mgvs1.68 mg

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

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200%90μg

Molybdenum

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

90 μgvsNA μg

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

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136%955mg

Phosphorus

28.3%198mg

955 mgvs198 mg

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

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42.8%1455mg

Potassium

6.83%232mg

1455 mgvs232 mg

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

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14.8%8.14μg

Selenium

8.14 μgvsNA μg

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

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0.13%2mg

Sodium

99%1492mg

2 mgvs1492 mg

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

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56.3%6.2mg

Zinc

74%8.16mg

6.2 mgvs8.16 mg

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

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0.24%8.75g

Water

0.24%8.9g

8.75 gvs8.9 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 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 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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