Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Almonds

Weight per 100 calories

Crackers, toast thins, low sodium

22.6g

Almonds

17.3g

Almonds have 1.3 times more energy per unit of mass than Crackers, toast thins, low sodium, which is very high in comparison to other foods. Crackers, toast thins, low sodium having very high energy density.

Which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs 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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3.76%3.65g

Fat

8.9%8.62g

3.65 gvs8.62 g

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

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2.3%0.73g

Saturated Fat

2.05%0.66g

0.73 gvs0.66 g

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

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13.7%0.22g

Omega 3

0.032%0.001g

0.22 gvs0.001 g

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

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10%1.73g

Omega 6

12.5%2.13g

1.73 gvs2.13 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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11.8%15.3g

Carbohydrate

2.86%3.72g

15.3 gvs3.72 g

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

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4.03%2.9g

Sugars

1.04%0.75g

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

2.9 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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5.78%2.2g

Fiber

5.7%2.16g

2.2 gvs2.16 g

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

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2.6%1.46g

Protein

6.52%3.65g

1.46 gvs3.65 g

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

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Vitamins

Crackers, toast thins, low sodiumvs 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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7.03%0.084mg

Vitamin B1

2.95%0.035mg

Thiamine

0.084 mgvs0.035 mg

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

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2.2%0.029mg

Vitamin B2

15%0.2mg

Riboflavin

0.029 mgvs0.2 mg

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

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5.26%0.84mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs0.62 mg

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

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Vitamin B5

1.63%0.081mg

Pantothenic acid

NA mgvs0.081 mg

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

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5.3%0.069mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.069 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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1.87%7.47μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

7.47 μgvs7.6 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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2.55%0.38mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.38 mgvs4.43 mg

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

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5.2%6.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.24 μgvs0 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Almonds

0%0mg

Calcium

4.65%46.5mg

0 mgvs46.5 mg

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

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7.7%0.069mg

Copper

19.8%0.18mg

0.069 mgvs0.18 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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9.84%0.79mg

Iron

8%0.64mg

0.79 mgvs0.64 mg

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

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5.5%23mg

Magnesium

11%46.6mg

23 mgvs46.6 mg

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

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Manganese

16.4%0.38mg

NA mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.6%60mg

Phosphorus

12%83mg

60 mgvs83 mg

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

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2.04%69.2mg

Potassium

3.72%127mg

69.2 mgvs127 mg

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

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19%10.4μg

Selenium

1.3%0.71μg

10.4 μgvs0.71 μg

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

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2.67%40mg

Sodium

0.012%0.17mg

40 mgvs0.17 mg

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

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4%0.44mg

Zinc

4.9%0.54mg

0.44 mgvs0.54 mg

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

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0.05%1.84g

Water

0.021%0.76g

1.84 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, toast thins, low sodium vs Almonds:

Crackers, toast thins, low sodium have 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 6.8 times more Vitamin B2 and 11.6 times more Vitamin E than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Almonds have similar amounts of Vitamin B9 per 100 kcal.
Both Crackers, toast thins, low sodium as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, toast thins, low sodium vs Almonds:

Crackers, toast thins, low sodium have 1.2 times more Iron, 14.7 times more Selenium and 231.9 times more Sodium than Almonds.
While Almonds contain more Calcium, 2.6 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Almonds have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, toast thins, low sodium have 423.1 times more Omega 3, 4.1 times more Carbohydrate and 3.9 times more Sugars than Almonds.
While Almonds contain 2.4 times more Fat and 2.5 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 100 kcal.
Both Crackers, toast thins, low sodium as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingAlmondsVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: