Comparing Nutrients in 100 calories Crackers, saltines, whole wheat (includes multi-grain)VS Blanched Almonds

Weight per 100 calories

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

25g

Blanched Almonds

17g

Blanched Almonds have 1.5 times more energy per unit of mass than Crackers, saltines, whole wheat (includes multi-grain), which is very high in comparison to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 100 calories - Crackers, saltines, whole wheat (includes multi-grain) or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

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

24%

69%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

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

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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2.77%2.7g

Fat

9.18%8.9g

2.7 gvs8.9 g

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

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0%0g

Saturated Fat

2.1%0.67g

0 gvs0.67 g

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

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12.4%0.2g

Omega 3

0.042%0.001g

0.2 gvs0.001 g

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

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9.5%1.6g

Omega 6

12.3%2.1g

1.6 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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13%17g

Carbohydrate

2.43%3.16g

17 gvs3.16 g

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

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0%0g

Sugars

1.1%0.78g

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

0 gvs0.78 g

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

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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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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%0.76g

NA gvs0.76 g

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

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4.43%1.7g

Fiber

4.4%1.68g

1.7 gvs1.68 g

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

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3.2%1.8g

Protein

6.48%3.63g

1.8 gvs3.63 g

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

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Vitamins

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

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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9.74%0.12mg

Vitamin B1

2.7%0.032mg

Thiamine

0.12 mgvs0.032 mg

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

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4.35%0.057mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.057 mgvs0.12 mg

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

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6.95%1.1mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.59 mg

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

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3.3%0.16mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.16 mgvs0.053 mg

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

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4.1%0.054mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.054 mgvs0.019 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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5.15%20.6μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

20.6 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%0.3mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.3 mgvs4.03 mg

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

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3.83%4.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.6 μgvs0 μg

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

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Minerals

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

0%0mg

Calcium

4%40mg

0 mgvs40 mg

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

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7.43%0.067mg

Copper

19.3%0.17mg

0.067 mgvs0.17 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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16%1.3mg

Iron

6.95%0.56mg

1.3 mgvs0.56 mg

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

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4.2%17.6mg

Magnesium

11%45.4mg

17.6 mgvs45.4 mg

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

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16.3%0.38mg

Manganese

13.5%0.31mg

0.38 mgvs0.31 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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7.04%49.2mg

Phosphorus

11.6%81.5mg

49.2 mgvs81.5 mg

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

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1.63%55.5mg

Potassium

3.3%112mg

55.5 mgvs112 mg

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

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11.8%6.5μg

Selenium

0.99%0.54μg

6.5 μgvs0.54 μg

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

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20.3%305mg

Sodium

0.21%3.22mg

305 mgvs3.22 mg

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

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3.33%0.37mg

Zinc

4.58%0.5mg

0.37 mgvs0.5 mg

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

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0.067%2.47g

Water

0.021%0.76g

2.47 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, saltines, whole wheat (includes multi-grain) vs Blanched Almonds:

Crackers, saltines, whole wheat (includes multi-grain) have 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 2.1 times more Vitamin B2 and 13.5 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Crackers, saltines, whole wheat (includes multi-grain) have 2.3 times more Iron, 1.2 times more Manganese, 12 times more Selenium and 94.7 times more Sodium than Blanched Almonds.
While Blanched Almonds contain more Calcium, 2.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).

Comparison of macro-nutrients per 100 calories:

Crackers, saltines, whole wheat (includes multi-grain) have 292.4 times more Omega 3 and 5.4 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 3.3 times more Fat, more Saturated Fat, 1.3 times more Omega 6, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Blanched Almonds have similar amounts of Energy and Fiber per 100 kcal.
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadBlanched AlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, saltines, whole wheat (includes multi-grain)VS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, saltines, whole wheat (includes multi-grain) or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: