Comparing Nutrients in 100 grams Crackers, cream, La Moderna Rikis Cream Crackers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Almonds	Recommended Dietary Allowance
Energy	16% 464kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	8.23% 2.63g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	6% 4.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.5% 1.1g	0.15% 0.11g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.95g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 7.97g	% 3.95g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Almonds	Recommended Dietary Allowance
Calcium	73.4% 734mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	83% 6.64mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.85mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	50% 752mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, cream, La Moderna Rikis Cream Crackers vs Almonds:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Almonds.

Comparing minerals per 100 grams for Crackers, cream, La Moderna Rikis Cream Crackers vs Almonds:

• Crackers, cream, La Moderna Rikis Cream Crackers have 2.7 times more Calcium, 1.8 times more Iron, 752 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 9.1 times more Copper, 9.6 times more Magnesium, 2.6 times more Manganese, 4.8 times more Phosphorus and 6.3 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 100 grams:

• Crackers, cream, La Moderna Rikis Cream Crackers have 6.7 times more Omega 3, 3 times more Carbohydrate, 2.4 times more Sugars and 10 times more Fructose than Almonds.
• While Almonds contain 2.6 times more Fat, 1.4 times more Saturated Fat, 20.1 times more Omega 6, 5.2 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Almonds have similar amounts of Energy per 100 g.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Almonds have insufficient amounts of Glucose and Sucrose in 100 g.