Comparing Nutrients in 100 grams AlmondsVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, melba toast, rye (includes pumpernickel)

12%

80%

100 g ▼

Macro Nutrients

Almondsvs Crackers, melba toast, rye (includes pumpernickel)

20%579kcal

Energy

13.4%389kcal

579 kcalvs389 kcal

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

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51.5%50g

Fat

3.5%3.4g

50 gvs3.4 g

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

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12%3.8g

Saturated Fat

1.4%0.45g

3.8 gvs0.45 g

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

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0.19%0.003g

Omega 3

6.63%0.11g

0.003 gvs0.11 g

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

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72.5%12.3g

Omega 6

7.3%1.24g

12.3 gvs1.24 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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16.6%21.6g

Carbohydrate

59.5%77.3g

21.6 gvs77.3 g

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

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6%4.35g

Sugars

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

4.35 gvsNA g

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

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0.15%0.11g

Fructose

≤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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

21%8g

12.5 gvs8 g

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

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37.8%21g

Protein

20.7%11.6g

21 gvs11.6 g

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

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Vitamins

Almondsvs Crackers, melba toast, rye (includes pumpernickel)

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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17%0.21mg

Vitamin B1

39.4%0.47mg

Thiamine

0.21 mgvs0.47 mg

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

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87.5%1.14mg

Vitamin B2

22%0.28mg

Riboflavin

1.14 mgvs0.28 mg

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

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22.6%3.6mg

Vitamin B3

29.5%4.7mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs4.7 mg

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

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9.4%0.47mg

Vitamin B5

9.7%0.48mg

Pantothenic acid

0.47 mgvs0.48 mg

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

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10.5%0.14mg

Vitamin B6

6.6%0.086mg

Pyridoxine

0.14 mgvs0.086 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

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

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11%44μg

Vitamin B9

21.3%85μg

Folates and Folic Acid

44 μgvs85 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

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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171%25.6mg

Vitamin E

Tocopherols and Tocotrienols

25.6 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Crackers, melba toast, rye (includes pumpernickel)

27%269mg

Calcium

7.8%78mg

269 mgvs78 mg

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

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115%1.03mg

Copper

44.6%0.4mg

1.03 mgvs0.4 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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46.4%3.7mg

Iron

46%3.68mg

3.7 mgvs3.68 mg

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

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64.3%270mg

Magnesium

9.3%39mg

270 mgvs39 mg

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

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95%2.18mg

Manganese

32%0.74mg

2.18 mgvs0.74 mg

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

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101%45.3μg

Molybdenum

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

45.3 μgvsNA μg

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

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68.7%481mg

Phosphorus

26%183mg

481 mgvs183 mg

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

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21.6%733mg

Potassium

5.68%193mg

733 mgvs193 mg

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

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7.45%4.1μg

Selenium

70.4%38.7μg

4.1 μgvs38.7 μg

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

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0.067%1mg

Sodium

60%899mg

1 mgvs899 mg

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

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28.4%3.12mg

Zinc

12.4%1.36mg

3.12 mgvs1.36 mg

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

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0.12%4.4g

Water

0.13%4.9g

4.4 gvs4.9 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 Almonds vs Crackers, melba toast, rye (includes pumpernickel):

Almonds have 4 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Almonds.
Both Almonds and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B5 per 100 g.
Both Almonds as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Almonds vs Crackers, melba toast, rye (includes pumpernickel):

Almonds have 3.4 times more Calcium, 2.6 times more Copper, 6.9 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.3 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 9.4 times more Selenium and 899 times more Sodium than Almonds.
Both Almonds and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

Almonds have 1.5 times more Energy, 14.7 times more Fat, 8.4 times more Saturated Fat, 9.9 times more Omega 6, 1.6 times more Fiber and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 35.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
Both Almonds as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

AlmondsVS Blanched AlmondsCrackers, melba toast, rye (includes pumpernickel)VS Blanched AlmondsAlmondsVS Crackers, melba toast, wheatCrackers, melba toast, rye (includes pumpernickel)VS Crackers, melba toast, wheat

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Comparing Nutrients in 100 grams AlmondsVS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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