Comparing Nutrients in 7 ounces Blanched AlmondsVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, saltines (includes oyster, soda, soup)

19%

72%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Crackers, saltines (includes oyster, soda, soup)

40.4%1171kcal

Energy

28.6%830kcal

1171 kcalvs830 kcal

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

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107%104g

Fat

17.7%17g

104 gvs17 g

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

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24.5%7.84g

Saturated Fat

10.3%3.3g

7.84 gvs3.3 g

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

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0.5%0.008g

Omega 3

68.6%1.1g

0.008 gvs1.1 g

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

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144%24.5g

Omega 6

50%8.48g

24.5 gvs8.48 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%147g

37 gvs147 g

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

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12.7%9.2g

Sugars

3.53%2.56g

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

9.2 gvs2.56 g

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

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0%0g

Fructose

0.52%0.38g

≤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 gvs0.38 g

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

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%0.06g

Glucose

%0.24g

0.06 gvs0.24 g

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

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%8.85g

Sucrose

%0g

8.85 gvs0 g

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

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51.7%19.6g

Fiber

14.6%5.56g

19.6 gvs5.56 g

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

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76%42.5g

Protein

33.5%18.8g

42.5 gvs18.8 g

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

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Vitamins

Blanched Almondsvs Crackers, saltines (includes oyster, soda, soup)

0%0μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

0 μgvs2 μg

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

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31.6%0.38mg

Vitamin B1

116%1.4mg

Thiamine

0.38 mgvs1.4 mg

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

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109%1.4mg

Vitamin B2

74.3%0.97mg

Riboflavin

1.4 mgvs0.97 mg

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

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43.4%6.95mg

Vitamin B3

80%12.8mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs12.8 mg

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

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12.5%0.62mg

Vitamin B5

21.3%1.06mg

Pantothenic acid

0.62 mgvs1.06 mg

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

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17.6%0.23mg

Vitamin B6

13%0.17mg

Pyridoxine

0.23 mgvs0.17 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

66.5%266μg

Folates and Folic Acid

97 μgvs266 μg

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

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0%0μg

Vitamin B12

7.44%0.18μg

Cobalamin

0 μgvs0.18 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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314%47mg

Vitamin E

15.2%2.3mg

Tocopherols and Tocotrienols

47 mgvs2.3 mg

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

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0%0μg

Vitamin K

42%50.4μg

Phytomenadione or phylloquinone

0 μgvs50.4 μg

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

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Minerals

Blanched Almondsvs Crackers, saltines (includes oyster, soda, soup)

47%468mg

Calcium

3.77%37.7mg

468 mgvs37.7 mg

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

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226%2.04mg

Copper

30.6%0.28mg

2.04 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 .

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81.4%6.5mg

Iron

138%11mg

6.5 mgvs11 mg

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

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127%532mg

Magnesium

11%45.6mg

532 mgvs45.6 mg

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

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158%3.64mg

Manganese

59%1.36mg

3.64 mgvs1.36 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

29%202mg

955 mgvs202 mg

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

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38.5%1308mg

Potassium

8.87%302mg

1308 mgvs302 mg

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

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11.5%6.35μg

Selenium

37%20.4μg

6.35 μgvs20.4 μg

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

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2.5%37.7mg

Sodium

124%1867mg

37.7 mgvs1867 mg

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

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53.6%5.9mg

Zinc

12.4%1.37mg

5.9 mgvs1.37 mg

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

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0.24%8.95g

Water

0.27%10g

8.95 gvs10 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, saltines (includes oyster, soda, soup):

Blanched Almonds have 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 20.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Crackers, saltines (includes oyster, soda, soup):

Blanched Almonds have 12.4 times more Calcium, 7.4 times more Copper, 11.7 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Iron, 3.2 times more Selenium and 49.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 1.4 times more Energy, 6.1 times more Fat, 2.4 times more Saturated Fat, 2.9 times more Omega 6, 3.6 times more Sugars, 3.5 times more Fiber and 2.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
While Crackers, saltines (includes oyster, soda, soup) contain 138.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsCrackers, saltines (includes oyster, soda, soup)VS Roasted AlmondsBlanched AlmondsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regular

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Comparing Nutrients in 7 ounces Blanched AlmondsVS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: