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

Weight per 100 calories

Roasted Almonds
16.7g
Crackers, saltines, whole wheat (includes multi-grain)
25g

Roasted 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 - Roasted Almonds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

Protein Fat Carbs

Roasted Almonds
13%
74%
13%
Crackers, saltines, whole wheat (includes multi-grain)
7%
24%
69%
100 kcal ▼

Macro Nutrients

Roasted 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 .

Find Nuts and Seeds rich in Energy
9.06%8.8g
Fat
2.77%2.7g
8.8 gvs2.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.14%0.68g
Saturated Fat
0%0g
0.68 gvs0 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.1%0.002g
Omega 3
12.4%0.2g
0.002 gvs0.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
12.7%2.16g
Omega 6
9.5%1.6g
2.16 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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2.7%3.5g
Carbohydrate
13%17g
3.5 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.12%0.81g
Sugars
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.81 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.002%0.002g
Fructose
NA
≤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]
0.002 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.002g
Glucose
NA
0.002 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.79g
Sucrose
NA
0.79 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
4.8%1.82g
Fiber
4.43%1.7g
1.82 gvs1.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.26%3.5g
Protein
3.2%1.8g
3.5 gvs1.8 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

Roasted 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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1.07%0.013mg
Vitamin B1
9.74%0.12mg
Thiamine
0.013 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B2
4.35%0.057mg
Riboflavin
0.2 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.8%0.61mg
Vitamin B3
6.95%1.1mg
Niacin, nicotinic acid, niacinamide
0.61 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.07%0.054mg
Vitamin B5
3.3%0.16mg
Pantothenic acid
0.054 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.75%0.023mg
Vitamin B6
4.1%0.054mg
Pyridoxine
0.023 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
2.3%9.2μg
Vitamin B9
5.15%20.6μg
Folates and Folic Acid
9.2 μgvs20.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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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26.6%4mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
4 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

Roasted Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
4.5%45mg
Calcium
0%0mg
45 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
20.4%0.18mg
Copper
7.43%0.067mg
0.18 mgvs0.067 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
7.8%0.62mg
Iron
16%1.3mg
0.62 mgvs1.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
11%46.7mg
Magnesium
4.2%17.6mg
46.7 mgvs17.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
16.2%0.37mg
Manganese
16.3%0.38mg
0.37 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
11.3%78.8mg
Phosphorus
7.04%49.2mg
78.8 mgvs49.2 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.5%119mg
Potassium
1.63%55.5mg
119 mgvs55.5 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
0.61%0.33μg
Selenium
11.8%6.5μg
0.33 μgvs6.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.033%0.5mg
Sodium
20.3%305mg
0.5 mgvs305 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
5.03%0.55mg
Zinc
3.33%0.37mg
0.55 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.011%0.4g
Water
0.067%2.47g
0.4 gvs2.47 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Roasted Almonds vs Crackers, saltines, whole wheat (includes multi-grain):
Comparing minerals per 100 calories for Roasted Almonds vs Crackers, saltines, whole wheat (includes multi-grain):
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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