Comparing Nutrients in 100 grams Blanched AlmondsVS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

100 g ▼

Macro Nutrients

Blanched Almondsvs Crackers, saltines, whole wheat (includes multi-grain)

20.3%590kcal

Energy

13.7%398kcal

590 kcalvs398 kcal

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

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54%52.5g

Fat

11%10.7g

52.5 gvs10.7 g

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

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12.4%3.95g

Saturated Fat

0%0g

3.95 gvs0 g

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

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0.25%0.004g

Omega 3

49.3%0.79g

0.004 gvs0.79 g

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

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72.7%12.4g

Omega 6

38%6.44g

12.4 gvs6.44 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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14.4%18.7g

Carbohydrate

52.5%68.3g

18.7 gvs68.3 g

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

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6.4%4.63g

Sugars

0%0g

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

4.63 gvs0 g

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

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0%0g

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 gvsNA g

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

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%0.03g

Glucose

0.03 gvsNA g

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

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%4.46g

Sucrose

4.46 gvsNA g

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

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26%9.9g

Fiber

17.6%6.7g

9.9 gvs6.7 g

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

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38.2%21.4g

Protein

12.8%7.14g

21.4 gvs7.14 g

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

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Vitamins

Blanched Almondsvs Crackers, saltines, whole wheat (includes multi-grain)

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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16%0.19mg

Vitamin B1

38.8%0.47mg

Thiamine

0.19 mgvs0.47 mg

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

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54.7%0.71mg

Vitamin B2

17.3%0.23mg

Riboflavin

0.71 mgvs0.23 mg

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

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22%3.5mg

Vitamin B3

27.7%4.43mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs4.43 mg

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

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6.28%0.31mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.31 mgvs0.65 mg

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

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8.85%0.12mg

Vitamin B6

16.4%0.21mg

Pyridoxine

0.12 mgvs0.21 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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12.3%49μg

Vitamin B9

20.5%82μg

Folates and Folic Acid

49 μgvs82 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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158%23.8mg

Vitamin E

7.93%1.2mg

Tocopherols and Tocotrienols

23.8 mgvs1.2 mg

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

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0%0μg

Vitamin K

15.3%18.3μg

Phytomenadione or phylloquinone

0 μgvs18.3 μg

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

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Minerals

Blanched Almondsvs Crackers, saltines, whole wheat (includes multi-grain)

23.6%236mg

Calcium

0%0mg

236 mgvs0 mg

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

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114%1.03mg

Copper

29.6%0.27mg

1.03 mgvs0.27 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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41%3.28mg

Iron

64.3%5.14mg

3.28 mgvs5.14 mg

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

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64%268mg

Magnesium

16.7%70mg

268 mgvs70 mg

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

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79.8%1.84mg

Manganese

65%1.5mg

1.84 mgvs1.5 mg

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

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Molybdenum

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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68.7%481mg

Phosphorus

28%196mg

481 mgvs196 mg

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

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19.4%659mg

Potassium

6.5%221mg

659 mgvs221 mg

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

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5.8%3.2μg

Selenium

47%26μg

3.2 μgvs26 μg

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

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1.27%19mg

Sodium

81%1214mg

19 mgvs1214 mg

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

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27%2.97mg

Zinc

13.3%1.46mg

2.97 mgvs1.46 mg

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

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0.12%4.5g

Water

0.27%9.85g

4.5 gvs9.85 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 Blanched Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Blanched Almonds have 3.2 times more Vitamin B2 and 20 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Blanched Almonds have more Calcium, 3.9 times more Copper, 3.8 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium and 2 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 1.6 times more Iron, 8.1 times more Selenium and 63.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

Blanched Almonds have 1.5 times more Energy, 4.9 times more Fat, more Saturated Fat, 1.9 times more Omega 6, more Sugars, 1.5 times more Fiber and 3 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 197.3 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Blanched AlmondsVS Roasted AlmondsCrackers, saltines, whole wheat (includes multi-grain)VS Roasted AlmondsBlanched AlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS White Wheat Bread

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Comparing Nutrients in 100 grams Blanched AlmondsVS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: