Comparing Nutrients in 100 calories AlmondsVS Crackers, standard snack-type, with whole wheat

Weight per 100 calories

Almonds

17.3g

Crackers, standard snack-type, with whole wheat

21.6g

Almonds have 1.3 times more energy per 100g than Crackers, standard snack-type, with whole wheat. It has very high energy density when compared to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, standard snack-type, with whole wheat

35%

59%

100 kcal ▼

Macro Nutrients

Almondsvs Crackers, standard snack-type, with whole wheat

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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8.9%8.62g

Fat

3.97%3.85g

8.62 gvs3.85 g

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

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2.05%0.66g

Saturated Fat

2.93%0.94g

0.66 gvs0.94 g

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

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0.032%0.001g

Omega 3

12%0.19g

0.001 gvs0.19 g

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

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12.5%2.13g

Omega 6

8.94%1.5g

2.13 gvs1.5 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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2.86%3.72g

Carbohydrate

11.4%14.8g

3.72 gvs14.8 g

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

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1.04%0.75g

Sugars

3.1%2.25g

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

0.75 gvs2.25 g

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

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0.026%0.019g

Fructose

0.054%0.039g

≤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]

0.019 gvs0.039 g

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

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%0.029g

Glucose

%0.052g

0.029 gvs0.052 g

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

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%0.68g

Sucrose

%2.1g

0.68 gvs2.1 g

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

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5.7%2.16g

Fiber

2.8%1.06g

2.16 gvs1.06 g

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

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6.52%3.65g

Protein

2.8%1.57g

3.65 gvs1.57 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, standard snack-type, with whole wheat

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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2.95%0.035mg

Vitamin B1

5.76%0.069mg

Thiamine

0.035 mgvs0.069 mg

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

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15%0.2mg

Vitamin B2

4.04%0.052mg

Riboflavin

0.2 mgvs0.052 mg

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

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3.9%0.62mg

Vitamin B3

6%0.96mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.96 mg

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

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1.63%0.081mg

Vitamin B5

2.05%0.1mg

Pantothenic acid

0.081 mgvs0.1 mg

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

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1.82%0.024mg

Vitamin B6

3%0.039mg

Pyridoxine

0.024 mgvs0.039 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

3.13%12.5μg

Folates and Folic Acid

7.6 μgvs12.5 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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29.5%4.43mg

Vitamin E

4.18%0.63mg

Tocopherols and Tocotrienols

4.43 mgvs0.63 mg

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

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0%0μg

Vitamin K

2.56%3.07μg

Phytomenadione or phylloquinone

0 μgvs3.07 μg

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

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Minerals

Almondsvs Crackers, standard snack-type, with whole wheat

4.65%46.5mg

Calcium

3.6%36mg

46.5 mgvs36 mg

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

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19.8%0.18mg

Copper

4.73%0.043mg

0.18 mgvs0.043 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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8%0.64mg

Iron

9.85%0.79mg

0.64 mgvs0.79 mg

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

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11%46.6mg

Magnesium

2.4%10mg

46.6 mgvs10 mg

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

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16.4%0.38mg

Manganese

8.6%0.2mg

0.38 mgvs0.2 mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

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12%83mg

Phosphorus

11%77mg

83 mgvs77 mg

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

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3.72%127mg

Potassium

1.33%45mg

127 mgvs45 mg

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

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1.3%0.71μg

Selenium

3.4%1.88μg

0.71 μgvs1.88 μg

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

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0.012%0.17mg

Sodium

10.8%162mg

0.17 mgvs162 mg

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

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4.9%0.54mg

Zinc

2.18%0.24mg

0.54 mgvs0.24 mg

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

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0.021%0.76g

Water

0.016%0.59g

0.76 gvs0.59 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 Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 3.7 times more Vitamin B2 and 7.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 1.3 times more Calcium, 4.2 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 2.8 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 2.7 times more Selenium and 935.4 times more Sodium than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 2.2 times more Fat, 1.4 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 1.4 times more Saturated Fat, 371.8 times more Omega 3, 4 times more Carbohydrate and 3 times more Sugars than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Energy per 100 kcal.
Both Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCrackers, standard snack-type, with whole wheatVS Blanched AlmondsAlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Cookies, coconut macaroon

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Crackers, standard snack-type, with whole wheat

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: