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Comparing Nutrients in 100 grams Crackers, toast thins, low sodiumVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium
6%
33%
61%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

15.2%442kcal
Energy
20.3%590kcal
442 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.6%16g
Fat
54%52.5g
16 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.23g
Saturated Fat
12.4%3.95g
3.23 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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60.6%0.97g
Omega 3
0.25%0.004g
0.97 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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45%7.65g
Omega 6
72.7%12.4g
7.65 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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52%67.7g
Carbohydrate
14.4%18.7g
67.7 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.8%13g
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%0.03g
NA gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.46g
NA gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.5%9.7g
Fiber
26%9.9g
9.7 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.5%6.45g
Protein
38.2%21.4g
6.45 gvs21.4 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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31%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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9.77%0.13mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.13 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.3%3.72mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
3.72 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
6.28%0.31mg
Pantothenic acid
NA mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.5%0.31mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.31 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.25%33μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
33 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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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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11.3%1.7mg
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
1.7 mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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23%27.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
27.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
23.6%236mg
0 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
114%1.03mg
0.31 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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43.5%3.48mg
Iron
41%3.28mg
3.48 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg
Magnesium
64%268mg
102 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
79.8%1.84mg
NA mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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38%266mg
Phosphorus
68.7%481mg
266 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9%306mg
Potassium
19.4%659mg
306 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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84%46μg
Selenium
5.8%3.2μg
46 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.8%177mg
Sodium
1.27%19mg
177 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.6%1.94mg
Zinc
27%2.97mg
1.94 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.1g
Water
0.12%4.5g
8.1 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, toast thins, low sodium vs Blanched Almonds:
Comparing minerals per 100 grams for Crackers, toast thins, low sodium vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



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