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Comparing Nutrients in 100 grams Crackers, saltines, fat-free, low-sodiumVSAlmonds

Macros Ratio

ProteinsFatsCarbs


Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Crackers, saltines, fat-free, low-sodiumvsAlmonds
13.6%
Energy
20%
393 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.65%
Fat
51.5%
1.6 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
18.8%
Protein
37.5%
10.5 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
63%
Carbohydrate
16.6%
82 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.52%
Sugars
6%
0.38 gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
7.1%
Fiber
33%
2.7 gvs12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.75%
Saturated Fat
12%
0.24 gvs3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
0%
0.04 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.82%
Omega 6
70.6%
0.65 gvs12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.09%
Water
0.12%
3.4 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Crackers, saltines, fat-free, low-sodiumvsAlmonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43%
Thiamine
17.5%
0.52 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
45%
Vitamin B2
87.7%
0.59 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
35.6%
Vitamin B3
22.5%
5.7 mgvs3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.92%
Vitamin B6
10.8%
0.09 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.8%
Vitamin E
171%
0.12 mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
4.1%
Vitamin K
0%
4.9 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
31%
Folate
11%
124 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Crackers, saltines, fat-free, low-sodiumvsAlmonds
2.2%
Calcium
27%
22 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
16.7%
Copper
114%
0.15 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
96%
Iron
46%
7.7 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.2%
Magnesium
64%
26 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
28%
Manganese
95%
0.64 mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
16%
Phosphorus
68.7%
113 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.4%
Potassium
21.6%
115 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
38%
Selenium
7.45%
21 μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
56.6%
Sodium
0.07%
849 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
8.55%
Zinc
28%
0.94 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, fat-free, low-sodium vs Almonds:
Crackers, saltines, fat-free, low-sodium have 2.5 times more Thiamine, 1.6 times more Vitamin B3 and 2.8 times more Folate than Almonds. While Almonds contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 213.3 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.

Comparing minerals per 100 grams for Crackers, saltines, fat-free, low-sodium vs Almonds:
Crackers, saltines, fat-free, low-sodium have 2.1 times more Iron, 5.1 times more Selenium and 849 times more Sodium than Almonds. While Almonds contain 12.2 times more Calcium, 6.9 times more Copper, 10.4 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Potassium and 3.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 100 grams:
Crackers, saltines, fat-free, low-sodium have 3.8 times more Carbohydrate than Almonds. While Almonds contain 1.5 times more Energy, 31.3 times more Fat, 2 times more Protein, 11.4 times more Sugars, 4.6 times more Fiber, 15.8 times more Saturated Fat and 18.5 times more Omega 6 than Crackers, saltines, fat-free, low-sodium.




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