Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheatVS Blanched Almonds

Weight per 100 calories

Crackers, standard snack-type, with whole wheat

21.6g

Blanched Almonds

17g

Blanched Almonds have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs Blanched Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

3.97%3.85g

Fat

9.18%8.9g

3.85 gvs8.9 g

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

Find Baked Products rich in Fat

2.93%0.94g

Saturated Fat

2.1%0.67g

0.94 gvs0.67 g

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

Find Baked Products rich in Saturated Fat

12%0.19g

Omega 3

0.042%0.001g

0.19 gvs0.001 g

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

Find Baked Products rich in Omega 3

8.94%1.5g

Omega 6

12.3%2.1g

1.5 gvs2.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

11.4%14.8g

Carbohydrate

2.43%3.16g

14.8 gvs3.16 g

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

Find Baked Products rich in Carbohydrate

3.1%2.25g

Sugars

1.1%0.78g

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

2.25 gvs0.78 g

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

Find Baked Products rich in Sugars

0.054%0.039g

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]

0.039 gvs0 g

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

Find Baked Products rich in Fructose

%0.052g

Glucose

%0.005g

0.052 gvs0.005 g

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

Find Baked Products rich in Glucose

%2.1g

Sucrose

%0.76g

2.1 gvs0.76 g

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

Find Baked Products rich in Sucrose

2.8%1.06g

Fiber

4.4%1.68g

1.06 gvs1.68 g

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

Find Baked Products rich in Fiber

2.8%1.57g

Protein

6.48%3.63g

1.57 gvs3.63 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, standard snack-type, with whole wheatvs 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

5.76%0.069mg

Vitamin B1

2.7%0.032mg

Thiamine

0.069 mgvs0.032 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

4.04%0.052mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.052 mgvs0.12 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

6%0.96mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.59 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.05%0.1mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.1 mgvs0.053 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3%0.039mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.039 mgvs0.019 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

3.13%12.5μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

12.5 μgvs8.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

4.18%0.63mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.63 mgvs4.03 mg

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

Find Baked Products rich in Vitamin E

2.56%3.07μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.07 μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, standard snack-type, with whole wheatvs Blanched Almonds

3.6%36mg

Calcium

4%40mg

36 mgvs40 mg

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

Find Baked Products rich in Calcium

4.73%0.043mg

Copper

19.3%0.17mg

0.043 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

9.85%0.79mg

Iron

6.95%0.56mg

0.79 mgvs0.56 mg

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

Find Baked Products rich in Iron

2.4%10mg

Magnesium

11%45.4mg

10 mgvs45.4 mg

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

Find Baked Products rich in Magnesium

8.6%0.2mg

Manganese

13.5%0.31mg

0.2 mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

11%77mg

Phosphorus

11.6%81.5mg

77 mgvs81.5 mg

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

Find Baked Products rich in Phosphorus

1.33%45mg

Potassium

3.3%112mg

45 mgvs112 mg

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

Find Baked Products rich in Potassium

3.4%1.88μg

Selenium

0.99%0.54μg

1.88 μgvs0.54 μg

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

Find Baked Products rich in Selenium

10.8%162mg

Sodium

0.21%3.22mg

162 mgvs3.22 mg

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

Find Baked Products rich in Sodium

2.18%0.24mg

Zinc

4.58%0.5mg

0.24 mgvs0.5 mg

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

Find Baked Products rich in Zinc

0.016%0.59g

Water

0.021%0.76g

0.59 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, with whole wheat vs Blanched Almonds:

Crackers, standard snack-type, with whole wheat have 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 2.3 times more Vitamin B2 and 6.4 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat vs Blanched Almonds:

Crackers, standard snack-type, with whole wheat have 1.4 times more Iron, 3.5 times more Selenium and 50.2 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 4.1 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 2.5 times more Potassium and 2.1 times more Zinc than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Blanched Almonds have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, standard snack-type, with whole wheat have 1.4 times more Saturated Fat, 284.2 times more Omega 3, 4.7 times more Carbohydrate and 2.9 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 2.3 times more Fat, 1.4 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonBlanched AlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheatVS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: