Comparing Nutrients in 7 ounces Blanched AlmondsVS Crackers, rye, wafers, seasoned

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, rye, wafers, seasoned

20%

71%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Crackers, rye, wafers, seasoned

40.4%1171kcal

Energy

26%756kcal

1171 kcalvs756 kcal

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

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107%104g

Fat

19%18.3g

104 gvs18.3 g

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

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24.5%7.84g

Saturated Fat

8%2.55g

7.84 gvs2.55 g

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

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0.5%0.008g

Omega 3

39.4%0.63g

0.008 gvs0.63 g

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

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144%24.5g

Omega 6

38.3%6.5g

24.5 gvs6.5 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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28.5%37g

Carbohydrate

113%146g

37 gvs146 g

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

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12.7%9.2g

Sugars

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

9.2 gvsNA g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.06g

Glucose

0.06 gvsNA g

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

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%8.85g

Sucrose

8.85 gvsNA g

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

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51.7%19.6g

Fiber

109%41.5g

19.6 gvs41.5 g

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

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76%42.5g

Protein

32%18g

42.5 gvs18 g

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

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Vitamins

Blanched Almondsvs Crackers, rye, wafers, seasoned

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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31.6%0.38mg

Vitamin B1

52.3%0.63mg

Thiamine

0.38 mgvs0.63 mg

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

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109%1.4mg

Vitamin B2

34%0.44mg

Riboflavin

1.4 mgvs0.44 mg

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

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43.4%6.95mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs4.9 mg

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

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12.5%0.62mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.62 mgvs1.1 mg

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

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17.6%0.23mg

Vitamin B6

29%0.38mg

Pyridoxine

0.23 mgvs0.38 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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24.3%97μg

Vitamin B9

25.8%103μg

Folates and Folic Acid

97 μgvs103 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

0.22%0.2mg

Ascorbic acid

0 mgvs0.2 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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314%47mg

Vitamin E

Tocopherols and Tocotrienols

47 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

Blanched Almondsvs Crackers, rye, wafers, seasoned

47%468mg

Calcium

8.73%87.3mg

468 mgvs87.3 mg

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

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226%2.04mg

Copper

109%0.98mg

2.04 mgvs0.98 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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81.4%6.5mg

Iron

75.4%6.03mg

6.5 mgvs6.03 mg

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

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127%532mg

Magnesium

50%210mg

532 mgvs210 mg

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

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158%3.64mg

Manganese

205%4.7mg

3.64 mgvs4.7 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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136%955mg

Phosphorus

87%609mg

955 mgvs609 mg

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

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38.5%1308mg

Potassium

26.5%901mg

1308 mgvs901 mg

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

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11.5%6.35μg

Selenium

117%64.5μg

6.35 μgvs64.5 μg

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

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2.5%37.7mg

Sodium

117%1760mg

37.7 mgvs1760 mg

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

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53.6%5.9mg

Zinc

46%5.06mg

5.9 mgvs5.06 mg

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

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0.24%8.95g

Water

0.21%7.94g

8.95 gvs7.94 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 Blanched Almonds vs Crackers, rye, wafers, seasoned:

Blanched Almonds have 3.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Blanched Almonds.
Both Blanched Almonds and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B9 per 7 oz.
Both Blanched Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Crackers, rye, wafers, seasoned:

Blanched Almonds have 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 1.3 times more Manganese, 10.2 times more Selenium and 46.7 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Crackers, rye, wafers, seasoned have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 1.5 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
While Crackers, rye, wafers, seasoned contain 79.5 times more Omega 3, 4 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
Both Blanched Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsCrackers, rye, wafers, seasonedVS Roasted AlmondsBlanched AlmondsVS Crackers, saltines (includes oyster, soda, soup)Crackers, rye, wafers, seasonedVS Crackers, saltines (includes oyster, soda, soup)

Compare Foods

Comparing Nutrients in 7 ounces Blanched AlmondsVS Crackers, rye, wafers, seasoned

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: