Comparing Nutrients in 100 calories Blanched AlmondsVS Crackers, whole-wheat, reduced fat

Weight per 100 calories

Blanched Almonds

17g

Crackers, whole-wheat, reduced fat

24g

Blanched Almonds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, whole-wheat, reduced fat

11%

16%

73%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Crackers, whole-wheat, reduced fat

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

1.9%1.82g

8.9 gvs1.82 g

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

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2.1%0.67g

Saturated Fat

0.8%0.26g

0.67 gvs0.26 g

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

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0.042%0.001g

Omega 3

5.98%0.096g

0.001 gvs0.096 g

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

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12.3%2.1g

Omega 6

4.47%0.76g

2.1 gvs0.76 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

14%18g

3.16 gvs18 g

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

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1.1%0.78g

Sugars

0.4%0.29g

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

0.78 gvs0.29 g

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

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0%0g

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 gvs0 g

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

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%0.005g

Glucose

%0.077g

0.005 gvs0.077 g

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

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%0.76g

Sucrose

%0.22g

0.76 gvs0.22 g

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

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4.4%1.68g

Fiber

6.9%2.62g

1.68 gvs2.62 g

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

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6.48%3.63g

Protein

4.87%2.73g

3.63 gvs2.73 g

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

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Vitamins

Blanched Almondsvs Crackers, whole-wheat, reduced fat

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

3.7%0.044mg

Thiamine

0.032 mgvs0.044 mg

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

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9.27%0.12mg

Vitamin B2

0.41%0.005mg

Riboflavin

0.12 mgvs0.005 mg

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

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3.7%0.59mg

Vitamin B3

7.85%1.26mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.26 mg

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

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1.06%0.053mg

Vitamin B5

4.34%0.22mg

Pantothenic acid

0.053 mgvs0.22 mg

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

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1.5%0.019mg

Vitamin B6

3.64%0.047mg

Pyridoxine

0.019 mgvs0.047 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

1.8%7.2μg

Folates and Folic Acid

8.3 μgvs7.2 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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27%4.03mg

Vitamin E

1.73%0.26mg

Tocopherols and Tocotrienols

4.03 mgvs0.26 mg

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

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0%0μg

Vitamin K

2.5%3μg

Phytomenadione or phylloquinone

0 μgvs3 μg

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

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Minerals

Blanched Almondsvs Crackers, whole-wheat, reduced fat

4%40mg

Calcium

0.94%9.38mg

40 mgvs9.38 mg

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

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19.3%0.17mg

Copper

12%0.11mg

0.17 mgvs0.11 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

10.7%0.86mg

0.56 mgvs0.86 mg

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

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11%45.4mg

Magnesium

6.87%29mg

45.4 mgvs29 mg

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

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13.5%0.31mg

Manganese

24%0.55mg

0.31 mgvs0.55 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

12.5%87.5mg

81.5 mgvs87.5 mg

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

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3.3%112mg

Potassium

2.64%89.7mg

112 mgvs89.7 mg

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

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0.99%0.54μg

Selenium

6.16%3.4μg

0.54 μgvs3.4 μg

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

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0.21%3.22mg

Sodium

12%179mg

3.22 mgvs179 mg

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

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4.58%0.5mg

Zinc

6.53%0.72mg

0.5 mgvs0.72 mg

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

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0.021%0.76g

Water

0.017%0.62g

0.76 gvs0.62 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, whole-wheat, reduced fat:

Blanched Almonds have 22.8 times more Vitamin B2 and 15.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 100 kcal.
Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

Blanched Almonds have 4.3 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.2 times more Potassium than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 1.5 times more Iron, 1.8 times more Manganese, 6.2 times more Selenium, 55.6 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 4.9 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.7 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
While Crackers, whole-wheat, reduced fat contain 141.1 times more Omega 3, 5.7 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCrackers, whole-wheat, reduced fatVS Roasted AlmondsBlanched AlmondsVS Crackers, wheat, reduced fatCrackers, whole-wheat, reduced fatVS Crackers, wheat, reduced fat

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Crackers, whole-wheat, reduced fat

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: