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

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oil Roasted Almonds

13%

76%

11%

100 g ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oil Roasted Almonds

12%351kcal

Energy

21%607kcal

351 kcalvs607 kcal

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

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1.55%1.5g

Fat

57%55g

1.5 gvs55 g

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

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0.76%0.24g

Saturated Fat

13%4.2g

0.24 gvs4.2 g

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

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2.06%0.033g

Omega 3

0%0g

0.033 gvs0 g

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

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3.64%0.62g

Omega 6

79.5%13.5g

0.62 gvs13.5 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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60.7%79g

Carbohydrate

13.6%17.7g

79 gvs17.7 g

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

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Sugars

6.28%4.55g

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

NA gvs4.55 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

%0.04g

NA gvs0.04 g

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

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Sucrose

%4.38g

NA gvs4.38 g

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

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31%12g

Fiber

27.6%10.5g

12 gvs10.5 g

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

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23.4%13g

Protein

38%21.2g

13 gvs21.2 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Oil Roasted 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

7.67%0.092mg

Thiamine

0.37 mgvs0.092 mg

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

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21%0.27mg

Vitamin B2

60%0.78mg

Riboflavin

0.27 mgvs0.78 mg

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

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34%5.4mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs3.67 mg

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

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25%1.24mg

Vitamin B5

4.6%0.23mg

Pantothenic acid

1.24 mgvs0.23 mg

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

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12.2%0.16mg

Vitamin B6

9.08%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

6.75%27μg

Folates and Folic Acid

35 μgvs27 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

173%26mg

Tocopherols and Tocotrienols

NA mgvs26 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 Oil Roasted Almonds

2.3%23mg

Calcium

29%291mg

23 mgvs291 mg

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

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39%0.35mg

Copper

106%0.96mg

0.35 mgvs0.96 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

46%3.68mg

4.65 mgvs3.68 mg

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

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32%134mg

Magnesium

65.2%274mg

134 mgvs274 mg

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

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152%3.5mg

Manganese

107%2.46mg

3.5 mgvs2.46 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

66.6%466mg

305 mgvs466 mg

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

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9.3%316mg

Potassium

20.6%699mg

316 mgvs699 mg

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

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137%75μg

Selenium

7.45%4.1μg

75 μgvs4.1 μg

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

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0.13%2mg

Sodium

0.067%1mg

2 mgvs1 mg

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

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23.7%2.6mg

Zinc

28%3.07mg

2.6 mgvs3.07 mg

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

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0.13%4.8g

Water

0.076%2.8g

4.8 gvs2.8 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 Oil Roasted Almonds:

Crackers, matzo, whole-wheat have 4 times more Vitamin B1, 1.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Oil Roasted 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 Oil Roasted Almonds:

Crackers, matzo, whole-wheat have 1.3 times more Iron, 1.4 times more Manganese and 18.3 times more Selenium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 12.7 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 2.2 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Crackers, matzo, whole-wheat have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.7 times more Energy, 36.8 times more Fat, 17.3 times more Saturated Fat, 21.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Oil Roasted Almonds have similar amounts of Fiber per 100 g.
Both Crackers, matzo, whole-wheat as well as Oil Roasted 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, plainOil Roasted AlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Almond pasteOil Roasted AlmondsVS Almond paste

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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