Comparing Nutrients in 100 grams Crackers, matzo, whole-wheatVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Blanched Almonds

14%

75%

11%

100 g ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Blanched Almonds

12%351kcal

Energy

20.3%590kcal

351 kcalvs590 kcal

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

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1.55%1.5g

Fat

54%52.5g

1.5 gvs52.5 g

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

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0.76%0.24g

Saturated Fat

12.4%3.95g

0.24 gvs3.95 g

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

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2.06%0.033g

Omega 3

0.25%0.004g

0.033 gvs0.004 g

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

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3.64%0.62g

Omega 6

72.7%12.4g

0.62 gvs12.4 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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60.7%79g

Carbohydrate

14.4%18.7g

79 gvs18.7 g

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

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Sugars

6.4%4.63g

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

NA gvs4.63 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.03g

NA gvs0.03 g

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

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Sucrose

%4.46g

NA gvs4.46 g

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

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31%12g

Fiber

26%9.9g

12 gvs9.9 g

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

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23.4%13g

Protein

38.2%21.4g

13 gvs21.4 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Blanched 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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30.4%0.37mg

Vitamin B1

16%0.19mg

Thiamine

0.37 mgvs0.19 mg

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

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21%0.27mg

Vitamin B2

54.7%0.71mg

Riboflavin

0.27 mgvs0.71 mg

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

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34%5.4mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs3.5 mg

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

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25%1.24mg

Vitamin B5

6.28%0.31mg

Pantothenic acid

1.24 mgvs0.31 mg

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

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12.2%0.16mg

Vitamin B6

8.85%0.12mg

Pyridoxine

0.16 mgvs0.12 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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8.75%35μg

Vitamin B9

12.3%49μg

Folates and Folic Acid

35 μgvs49 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

158%23.8mg

Tocopherols and Tocotrienols

NA mgvs23.8 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 Blanched Almonds

2.3%23mg

Calcium

23.6%236mg

23 mgvs236 mg

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

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39%0.35mg

Copper

114%1.03mg

0.35 mgvs1.03 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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58%4.65mg

Iron

41%3.28mg

4.65 mgvs3.28 mg

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

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32%134mg

Magnesium

64%268mg

134 mgvs268 mg

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

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152%3.5mg

Manganese

79.8%1.84mg

3.5 mgvs1.84 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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43.6%305mg

Phosphorus

68.7%481mg

305 mgvs481 mg

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

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9.3%316mg

Potassium

19.4%659mg

316 mgvs659 mg

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

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137%75μg

Selenium

5.8%3.2μg

75 μgvs3.2 μg

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

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0.13%2mg

Sodium

1.27%19mg

2 mgvs19 mg

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

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23.7%2.6mg

Zinc

27%2.97mg

2.6 mgvs2.97 mg

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

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0.13%4.8g

Water

0.12%4.5g

4.8 gvs4.5 g

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

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Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Blanched Almonds:

Crackers, matzo, whole-wheat have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Blanched Almonds.
While Blanched Almonds contain 2.6 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Blanched Almonds:

Crackers, matzo, whole-wheat have 1.4 times more Iron, 1.9 times more Manganese and 23.5 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 10.3 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium and 9.5 times more Sodium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Blanched Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Crackers, matzo, whole-wheat have 8.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Energy, 35 times more Fat, 16.3 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Blanched Almonds have similar amounts of Fiber per 100 g.
Both Crackers, matzo, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainBlanched AlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 100 grams Crackers, matzo, whole-wheatVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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