Comparing Nutrients in 100 calories Crackers, whole-wheatVS Roasted Almonds

Weight per 100 calories

Crackers, whole-wheat

23.4g

Roasted Almonds

16.7g

Dry Roasted Almonds have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

Which food has more nutrients per 100 calories - Crackers, whole-wheat or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Crackers, whole-wheatvs Roasted 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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3.4%3.3g

Fat

9.06%8.8g

3.3 gvs8.8 g

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

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1.5%0.48g

Saturated Fat

2.14%0.68g

0.48 gvs0.68 g

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

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12.3%0.2g

Omega 3

0.1%0.002g

0.2 gvs0.002 g

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

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8.4%1.43g

Omega 6

12.7%2.16g

1.43 gvs2.16 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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12.5%16.3g

Carbohydrate

2.7%3.5g

16.3 gvs3.5 g

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

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0.38%0.28g

Sugars

1.12%0.81g

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

0.28 gvs0.81 g

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

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0%0g

Fructose

0.002%0.002g

≤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 gvs0.002 g

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

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%0.075g

Glucose

%0.002g

0.075 gvs0.002 g

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

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%0.2g

Sucrose

%0.79g

0.2 gvs0.79 g

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

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6.35%2.4g

Fiber

4.8%1.82g

2.4 gvs1.82 g

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

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4.42%2.48g

Protein

6.26%3.5g

2.48 gvs3.5 g

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

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Vitamins

Crackers, whole-wheatvs Roasted 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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3.55%0.043mg

Vitamin B1

1.07%0.013mg

Thiamine

0.043 mgvs0.013 mg

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

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0.38%0.005mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.005 mgvs0.2 mg

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

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6.78%1.1mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.61 mg

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

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3.9%0.19mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.19 mgvs0.054 mg

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

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3.33%0.043mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.043 mgvs0.023 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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1.64%6.56μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

6.56 μgvs9.2 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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2.2%0.33mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.33 mgvs4 mg

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

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5.3%6.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.37 μgvs0 μg

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

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Minerals

Crackers, whole-wheatvs Roasted Almonds

0.84%8.43mg

Calcium

4.5%45mg

8.43 mgvs45 mg

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

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11%0.098mg

Copper

20.4%0.18mg

0.098 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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9.78%0.78mg

Iron

7.8%0.62mg

0.78 mgvs0.62 mg

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

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6.13%25.8mg

Magnesium

11%46.7mg

25.8 mgvs46.7 mg

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

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22%0.5mg

Manganese

16.2%0.37mg

0.5 mgvs0.37 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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11%77.5mg

Phosphorus

11.3%78.8mg

77.5 mgvs78.8 mg

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

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2.38%80.8mg

Potassium

3.5%119mg

80.8 mgvs119 mg

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

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4.3%2.37μg

Selenium

0.61%0.33μg

2.37 μgvs0.33 μg

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

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12.5%187mg

Sodium

0.033%0.5mg

187 mgvs0.5 mg

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

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5.6%0.62mg

Zinc

5.03%0.55mg

0.62 mgvs0.55 mg

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

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0.019%0.69g

Water

0.011%0.4g

0.69 gvs0.4 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, whole-wheat vs Roasted Almonds:

Crackers, whole-wheat have 3.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 40.7 times more Vitamin B2, 1.4 times more Vitamin B9 and 12.1 times more Vitamin E than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat vs Roasted Almonds:

Crackers, whole-wheat have 1.3 times more Iron, 1.4 times more Manganese, 7.1 times more Selenium and 373.5 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.3 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium and 1.5 times more Potassium than Crackers, whole-wheat.
Both Crackers, whole-wheat and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, whole-wheat have 118.1 times more Omega 3, 4.6 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.7 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.9 times more Sugars and 1.4 times more Protein than Crackers, whole-wheat.
Both Crackers, whole-wheat and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Crackers, whole-wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, whole-wheatVS Cracker, mealRoasted AlmondsVS Cracker, mealCrackers, whole-wheatVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, whole-wheatVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, whole-wheat or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: