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Comparing Nutrients in 100 calories Crackers, standard snack-type, regular, low saltVS Blanched Almonds

Weight per 100 calories

Crackers, standard snack-type, regular, low salt
20g
Blanched Almonds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, regular, low salt or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular, low salt
6%
45%
49%
Blanched Almonds
14%
75%
11%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.2%5.04g
Fat
9.18%8.9g
5.04 gvs8.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.35%0.75g
Saturated Fat
2.1%0.67g
0.75 gvs0.67 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.15%0.13g
Omega 3
0.042%0.001g
0.13 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.77g
Omega 6
12.3%2.1g
1.77 gvs2.1 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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9.35%12g
Carbohydrate
2.43%3.16g
12 gvs3.16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.49%0.36g
Sugars
1.1%0.78g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.36 gvs0.78 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.005g
NA gvs0.005 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.76g
NA gvs0.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.84%0.32g
Fiber
4.4%1.68g
0.32 gvs1.68 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
6.48%3.63g
1.47 gvs3.63 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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6.77%0.081mg
Vitamin B1
2.7%0.032mg
Thiamine
0.081 mgvs0.032 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.24%0.068mg
Vitamin B2
9.27%0.12mg
Riboflavin
0.068 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.04%0.81mg
Vitamin B3
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
0.81 mgvs0.59 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.08%0.054mg
Vitamin B5
1.06%0.053mg
Pantothenic acid
0.054 mgvs0.053 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.81%0.011mg
Vitamin B6
1.5%0.019mg
Pyridoxine
0.011 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.5%18μg
Vitamin B9
2.08%8.3μg
Folates and Folic Acid
18 μgvs8.3 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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2.7%0.4mg
Vitamin E
27%4.03mg
Tocopherols and Tocotrienols
0.4 mgvs4.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.05%1.25μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.25 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
4%40mg
24 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.7%0.042mg
Copper
19.3%0.17mg
0.042 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
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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8.96%0.72mg
Iron
6.95%0.56mg
0.72 mgvs0.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.3%5.38mg
Magnesium
11%45.4mg
5.38 mgvs45.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.8%0.11mg
Manganese
13.5%0.31mg
0.11 mgvs0.31 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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 .

Find Baked Products rich in Molybdenum
6.5%45.4mg
Phosphorus
11.6%81.5mg
45.4 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.08%70.7mg
Potassium
3.3%112mg
70.7 mgvs112 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.4%1.3μg
Selenium
0.99%0.54μg
1.3 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.87%43mg
Sodium
0.21%3.22mg
43 mgvs3.22 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.23%0.14mg
Zinc
4.58%0.5mg
0.14 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.019%0.7g
Water
0.021%0.76g
0.7 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, standard snack-type, regular, low salt vs Blanched Almonds:
Comparing minerals per 100 calories for Crackers, standard snack-type, regular, low salt vs Blanched Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: