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Compare Nutrients in 100 grams Crackers, toast thins, low sodiumVS Almonds

Macros Ratio

ProteinsFatsCarbs

Crackers, toast thins, low sodium
6%
33%
61%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Crackers, toast thins, low sodiumAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
31%
17.5%
0.37 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10%
87.7%
0.13 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
23%
22.5%
3.72 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
24%
10.8%
0.31 mg0.14 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
11%
171%
1.7 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
23%
0%
27.6 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
8.25%
11%
33 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Crackers, toast thins, low sodiumAlmonds
Calcium
0%
27%
0 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
34%
114%
0.31 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
43.5%
46%
3.48 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
25.5%
67.5%
102 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
95%
NA mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
38%
68.7%
266 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9%
21.6%
306 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
83.6%
7.45%
46 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
11.8%
0.07%
177 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
17.6%
28%
1.94 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, toast thins, low sodium vs Almonds:
Crackers, toast thins, low sodium have 1.8 times more Thiamine and 2.2 times more Vitamin B6 than Almonds. While Almonds contain 8.8 times more Vitamin B2, 15.1 times more Vitamin E and 1.3 times more Folate than Crackers, toast thins, low sodium. Both Crackers, toast thins, low sodium and Almonds have similar amounts of Vitamin B3 per 100 g.

Comparing minerals per 100 grams for Crackers, toast thins, low sodium vs Almonds:
Crackers, toast thins, low sodium have 11.2 times more Selenium and 177 times more Sodium than Almonds. While Almonds contain 3.3 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Crackers, toast thins, low sodium. Both Crackers, toast thins, low sodium and Almonds have similar amounts of Iron per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Crackers, toast thins, low sodiumAlmonds
Energy
15%
20%
442 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
16%
51.5%
16 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
11.5%
37.5%
6.45 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
52%
16.6%
67.7 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
18%
6%
13 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
25.5%
33%
9.7 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
10%
12%
3.23 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
60.6%
0%
0.97 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
45%
70.6%
7.65 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.22%
0.12%
8.1 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, toast thins, low sodium have 3.1 times more Carbohydrate and 3 times more Sugars than Almonds. While Almonds contain 1.3 times more Energy, 3.1 times more Fat, 3.3 times more Protein, 1.3 times more Fiber and 1.6 times more Omega 6 than Crackers, toast thins, low sodium. Both Crackers, toast thins, low sodium and Almonds have similar amounts of Saturated Fat per 100 g.