Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS Almonds

Weight per 100 calories

Crackers, matzo, whole-wheat

28.5g

Almonds

17.3g

Almonds have 1.6 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.44%0.43g

Fat

8.9%8.62g

0.43 gvs8.62 g

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

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0.22%0.069g

Saturated Fat

2.05%0.66g

0.069 gvs0.66 g

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

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0.59%0.009g

Omega 3

0.032%0.001g

0.009 gvs0.001 g

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

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1.04%0.18g

Omega 6

12.5%2.13g

0.18 gvs2.13 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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17.3%22.5g

Carbohydrate

2.86%3.72g

22.5 gvs3.72 g

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

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Sugars

1.04%0.75g

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

NA gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.026%0.019g

≤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 gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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8.85%3.36g

Fiber

5.7%2.16g

3.36 gvs2.16 g

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

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6.66%3.73g

Protein

6.52%3.65g

3.73 gvs3.65 g

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

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Vitamins

Crackers, matzo, whole-wheatvs 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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8.67%0.1mg

Vitamin B1

2.95%0.035mg

Thiamine

0.1 mgvs0.035 mg

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

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5.94%0.077mg

Vitamin B2

15%0.2mg

Riboflavin

0.077 mgvs0.2 mg

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

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9.63%1.54mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs0.62 mg

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

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7.07%0.35mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.35 mgvs0.081 mg

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

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3.5%0.045mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.045 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.5%9.97μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

9.97 μgvs7.6 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

29.5%4.43mg

Tocopherols and Tocotrienols

NA mgvs4.43 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 Almonds

0.66%6.55mg

Calcium

4.65%46.5mg

6.55 mgvs46.5 mg

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

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11%0.1mg

Copper

19.8%0.18mg

0.1 mgvs0.18 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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16.6%1.32mg

Iron

8%0.64mg

1.32 mgvs0.64 mg

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

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9.1%38mg

Magnesium

11%46.6mg

38 mgvs46.6 mg

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

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43.4%1mg

Manganese

16.4%0.38mg

1 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg

Phosphorus

12%83mg

87 mgvs83 mg

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

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2.65%90mg

Potassium

3.72%127mg

90 mgvs127 mg

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

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39%21.4μg

Selenium

1.3%0.71μg

21.4 μgvs0.71 μg

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

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0.038%0.57mg

Sodium

0.012%0.17mg

0.57 mgvs0.17 mg

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

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6.76%0.74mg

Zinc

4.9%0.54mg

0.74 mgvs0.54 mg

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

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0.037%1.37g

Water

0.021%0.76g

1.37 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
While Almonds contain 2.5 times more Vitamin B2 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Crackers, matzo, whole-wheat vs Almonds:

Crackers, matzo, whole-wheat have 2.1 times more Iron, 2.6 times more Manganese, 30.2 times more Selenium and 1.4 times more Zinc than Almonds.
While Almonds contain 7.1 times more Calcium, 1.8 times more Copper and 1.4 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, matzo, whole-wheat have 6 times more Carbohydrate and 1.6 times more Fiber than Almonds.
While Almonds contain 20.2 times more Fat, 9.5 times more Saturated Fat and 12.1 times more Omega 6 than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Almonds have similar amounts of Energy and Protein per 100 kcal.
Both Crackers, matzo, whole-wheat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainAlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, matzo, whole-wheatVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, matzo, whole-wheat or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: