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Comparing Nutrients in 100 grams Crackers, wheat, regularVS Almonds

Macros Ratio

Protein Fat Carbs

Crackers, wheat, regular
6%
32%
62%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

15.7%455kcal
Energy
20%579kcal
455 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.4g
Fat
51.5%50g
16.4 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10%3.2g
Saturated Fat
12%3.8g
3.2 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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61.7%0.99g
Omega 3
0.19%0.003g
0.99 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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44%7.47g
Omega 6
72.5%12.3g
7.47 gvs12.3 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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54.4%70.7g
Carbohydrate
16.6%21.6g
70.7 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21.4%15.5g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.5 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.58%0.42g
Fructose
0.15%0.11g
≤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]
0.42 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.79g
Glucose
%0.17g
0.79 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12g
Sucrose
%3.95g
12 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.9g
Fiber
33%12.5g
6.9 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.3g
Protein
37.8%21g
7.3 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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23.7%0.28mg
Vitamin B1
17%0.21mg
Thiamine
0.28 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.2%0.15mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.15 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4.02mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
4.02 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.5%0.58mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.58 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.8%0.24mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.24 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
11%44μg
Folates and Folic Acid
38 μgvs44 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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10.3%1.55mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
1.55 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12%14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.2%92mg
Calcium
27%269mg
92 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.4%0.27mg
Copper
115%1.03mg
0.27 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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33%2.64mg
Iron
46.4%3.7mg
2.64 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%72mg
Magnesium
64.3%270mg
72 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.3%1.55mg
Manganese
95%2.18mg
1.55 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43%302mg
Phosphorus
68.7%481mg
302 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.32%283mg
Potassium
21.6%733mg
283 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.9μg
Selenium
7.45%4.1μg
9.9 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.6%699mg
Sodium
0.067%1mg
699 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg
Zinc
28.4%3.12mg
1.64 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.074%2.75g
Water
0.12%4.4g
2.75 gvs4.4 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 Crackers, wheat, regular vs Almonds:
Comparing minerals per 100 grams for Crackers, wheat, regular vs Almonds:
Comparison of macro-nutrients per 100 grams:



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