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Compare Nutrients in 100 grams Crackers, saltines, fat-free, low-sodiumVS Almonds

Macros Ratio

ProteinsFatsCarbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Crackers, saltines, fat-free, low-sodiumAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
43%
17%
0.518 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
45%
87.5%
0.59 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
35.7%
22.6%
5.714 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
6.54%
10.5%
0.085 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.8%
171%
0.12 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.1%
0%
4.9 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
31%
11%
124 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Crackers, saltines, fat-free, low-sodiumAlmonds
Calcium
2.2%
27%
22 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
16%
115%
0.145 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
97%
46%
7.72 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.5%
67.5%
26 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27.7%
95%
0.637 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
16%
68.7%
113 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
3.4%
21.6%
115 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
39%
7.45%
21.4 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
56.6%
0.07%
849 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
8.55%
28%
0.94 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Almonds:
Crackers, saltines, fat-free, low-sodium have 2.5 times more Thiamine, 1.6 times more Vitamin B3 and 2.8 times more Folate than Almonds. While Almonds contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 213.6 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Almonds:
Crackers, saltines, fat-free, low-sodium have 2.1 times more Iron, 5.2 times more Selenium and 849 times more Sodium than Almonds. While Almonds contain 12.2 times more Calcium, 7.1 times more Copper, 10.4 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Potassium and 3.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Crackers, saltines, fat-free, low-sodiumAlmonds
Energy
13.6%
20%
393 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.65%
51%
1.6 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
18.8%
37.8%
10.5 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
63%
16.6%
82.3 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
0.52%
6%
0.38 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.1%
33%
2.7 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.76%
12%
0.244 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.38%
0.19%
0.038 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.8%
72%
0.647 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.09%
0.12%
3.4 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, saltines, fat-free, low-sodium have 3.8 times more Carbohydrate and 12.7 times more Omega 3 than Almonds. While Almonds contain 1.5 times more Energy, 31.2 times more Fat, 2 times more Protein, 11.4 times more Sugars, 4.6 times more Fiber, 15.6 times more Saturated Fat and 19 times more Omega 6 than Crackers, saltines, fat-free, low-sodium.