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Comparing Nutrients in 100 calories AlmondsVS Crackers, matzo, whole-wheat

Weight per 100 calories

Almonds
17.3g
Crackers, matzo, whole-wheat
28.5g

Almonds have 1.6 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Crackers, matzo, whole-wheat
14%
4%
82%
100 kcal ▼

Macro Nutrients

Almondsvs Crackers, matzo, whole-wheat
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.9%8.62g
Fat
0.44%0.43g
8.62 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.05%0.66g
Saturated Fat
0.22%0.069g
0.66 gvs0.069 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.032%0.001g
Omega 3
0.59%0.009g
0.001 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
12.5%2.13g
Omega 6
1.04%0.18g
2.13 gvs0.18 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
2.86%3.72g
Carbohydrate
17.3%22.5g
3.72 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.04%0.75g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.026%0.019g
Fructose
NA
≤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]
0.019 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.029g
Glucose
NA
0.029 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.68g
Sucrose
NA
0.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
5.7%2.16g
Fiber
8.85%3.36g
2.16 gvs3.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.52%3.65g
Protein
6.66%3.73g
3.65 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, matzo, whole-wheat
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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
2.95%0.035mg
Vitamin B1
8.67%0.1mg
Thiamine
0.035 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
15%0.2mg
Vitamin B2
5.94%0.077mg
Riboflavin
0.2 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.9%0.62mg
Vitamin B3
9.63%1.54mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs1.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.63%0.081mg
Vitamin B5
7.07%0.35mg
Pantothenic acid
0.081 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.82%0.024mg
Vitamin B6
3.5%0.045mg
Pyridoxine
0.024 mgvs0.045 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
33%9.84μg
Vitamin B7
NA
Biotin
9.84 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.9%7.6μg
Vitamin B9
2.5%9.97μg
Folates and Folic Acid
7.6 μgvs9.97 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
29.5%4.43mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.43 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Crackers, matzo, whole-wheat
4.65%46.5mg
Calcium
0.66%6.55mg
46.5 mgvs6.55 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
19.8%0.18mg
Copper
11%0.1mg
0.18 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
8%0.64mg
Iron
16.6%1.32mg
0.64 mgvs1.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
11%46.6mg
Magnesium
9.1%38mg
46.6 mgvs38 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
16.4%0.38mg
Manganese
43.4%1mg
0.38 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
17.4%7.82μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
7.82 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
12%83mg
Phosphorus
12.4%87mg
83 mgvs87 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.72%127mg
Potassium
2.65%90mg
127 mgvs90 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.3%0.71μg
Selenium
39%21.4μg
0.71 μgvs21.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.012%0.17mg
Sodium
0.038%0.57mg
0.17 mgvs0.57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.9%0.54mg
Zinc
6.76%0.74mg
0.54 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.021%0.76g
Water
0.037%1.37g
0.76 gvs1.37 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Almonds vs Crackers, matzo, whole-wheat:
Comparing minerals per 100 calories for Almonds vs Crackers, matzo, whole-wheat:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCrackers, matzo, whole-wheatVS Blanched AlmondsAlmondsVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Crackers, melba toast, plain
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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