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Comparing Nutrients in 100 grams Crackers, rye, wafers, plainVS Almonds

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, plain
10%
2%
88%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

11.5%334kcal
Energy
20%579kcal
334 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g
Fat
51.5%50g
0.9 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g
Saturated Fat
12%3.8g
0.11 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3%0.048g
Omega 3
0.19%0.003g
0.048 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
72.5%12.3g
0.35 gvs12.3 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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62%80.4g
Carbohydrate
16.6%21.6g
80.4 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.3%23g
Fiber
33%12.5g
23 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.6g
Protein
37.8%21g
9.6 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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35.6%0.43mg
Vitamin B1
17%0.21mg
Thiamine
0.43 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.29 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.9%1.6mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.4%0.57mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.57 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.27 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.3%45μg
Vitamin B9
11%44μg
Folates and Folic Acid
45 μgvs44 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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0.11%0.1mg
Vitamin C
0%0mg
Ascorbic acid
0.1 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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5.33%0.8mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.8 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.75%5.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
27%269mg
40 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.2%0.46mg
Copper
115%1.03mg
0.46 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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74.3%5.94mg
Iron
46.4%3.7mg
5.94 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%121mg
Magnesium
64.3%270mg
121 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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233%5.37mg
Manganese
95%2.18mg
5.37 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.7%334mg
Phosphorus
68.7%481mg
334 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.6%495mg
Potassium
21.6%733mg
495 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43.3%24μg
Selenium
7.45%4.1μg
24 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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37%557mg
Sodium
0.067%1mg
557 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.5%2.8mg
Zinc
28.4%3.12mg
2.8 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5g
Water
0.12%4.4g
5 gvs4.4 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, rye, wafers, plain vs Almonds:
Comparing minerals per 100 grams for Crackers, rye, wafers, plain vs Almonds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: