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

Weight per 100 calories

Blanched Almonds

17g

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

25g

Blanched Almonds have 1.5 times more energy per 100g than Crackers, saltines, whole wheat (includes multi-grain). It has very high energy density when compared to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

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

24%

69%

100 kcal ▼

Macro Nutrients

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

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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9.18%8.9g

Fat

2.77%2.7g

8.9 gvs2.7 g

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

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2.1%0.67g

Saturated Fat

0%0g

0.67 gvs0 g

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

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0.042%0.001g

Omega 3

12.4%0.2g

0.001 gvs0.2 g

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

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12.3%2.1g

Omega 6

9.5%1.6g

2.1 gvs1.6 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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2.43%3.16g

Carbohydrate

13%17g

3.16 gvs17 g

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

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1.1%0.78g

Sugars

0%0g

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

0.78 gvs0 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%0.76g

Sucrose

0.76 gvsNA g

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

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4.4%1.68g

Fiber

4.43%1.7g

1.68 gvs1.7 g

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

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6.48%3.63g

Protein

3.2%1.8g

3.63 gvs1.8 g

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

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Vitamins

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

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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2.7%0.032mg

Vitamin B1

9.74%0.12mg

Thiamine

0.032 mgvs0.12 mg

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

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9.27%0.12mg

Vitamin B2

4.35%0.057mg

Riboflavin

0.12 mgvs0.057 mg

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

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3.7%0.59mg

Vitamin B3

6.95%1.1mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.1 mg

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

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1.06%0.053mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.053 mgvs0.16 mg

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

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1.5%0.019mg

Vitamin B6

4.1%0.054mg

Pyridoxine

0.019 mgvs0.054 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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2.08%8.3μg

Vitamin B9

5.15%20.6μg

Folates and Folic Acid

8.3 μgvs20.6 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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27%4.03mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

4.03 mgvs0.3 mg

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

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0%0μg

Vitamin K

3.83%4.6μg

Phytomenadione or phylloquinone

0 μgvs4.6 μg

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

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Minerals

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

4%40mg

Calcium

0%0mg

40 mgvs0 mg

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

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19.3%0.17mg

Copper

7.43%0.067mg

0.17 mgvs0.067 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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6.95%0.56mg

Iron

16%1.3mg

0.56 mgvs1.3 mg

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

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11%45.4mg

Magnesium

4.2%17.6mg

45.4 mgvs17.6 mg

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

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13.5%0.31mg

Manganese

16.3%0.38mg

0.31 mgvs0.38 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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11.6%81.5mg

Phosphorus

7.04%49.2mg

81.5 mgvs49.2 mg

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

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3.3%112mg

Potassium

1.63%55.5mg

112 mgvs55.5 mg

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

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0.99%0.54μg

Selenium

11.8%6.5μg

0.54 μgvs6.5 μg

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

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0.21%3.22mg

Sodium

20.3%305mg

3.22 mgvs305 mg

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

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4.58%0.5mg

Zinc

3.33%0.37mg

0.5 mgvs0.37 mg

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

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0.021%0.76g

Water

0.067%2.47g

0.76 gvs2.47 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 Blanched Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Blanched Almonds have 2.1 times more Vitamin B2 and 13.5 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 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.
Both Blanched Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Blanched Almonds have 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).
While Crackers, saltines, whole wheat (includes multi-grain) contain 2.3 times more Iron, 12 times more Selenium and 94.7 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCrackers, saltines, whole wheat (includes multi-grain)VS Roasted AlmondsBlanched AlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS White Wheat Bread

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: