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Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Almonds

Weight per 300 calories

Crackers, matzo, whole-wheat
85.5g
Almonds
51.8g

Almonds have 1.6 times more energy per unit of mass than Crackers, matzo, whole-wheat, which is very high in comparison to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat
14%
4%
82%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.32%1.3g
Fat
26.7%26g
1.3 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.65%0.21g
Saturated Fat
6.16%1.97g
0.21 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.76%0.028g
Omega 3
0.097%0.002g
0.028 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.53g
Omega 6
37.6%6.4g
0.53 gvs6.4 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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52%67.4g
Carbohydrate
8.6%11g
67.4 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.079%0.057g
≤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]
NA gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.5%10g
Fiber
17%6.48g
10 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
19.6%11g
11 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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26%0.31mg
Vitamin B1
8.85%0.11mg
Thiamine
0.31 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.23 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.62mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
4.62 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
1.06 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.14 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.48%30μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
30 μgvs22.8 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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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
NA mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.97%19.7mg
Calcium
14%139mg
19.7 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.2%0.3mg
Copper
59.4%0.53mg
0.3 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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49.7%3.97mg
Iron
24%1.92mg
3.97 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.3%115mg
Magnesium
33.3%140mg
115 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg
Manganese
49%1.13mg
3 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.2%261mg
Phosphorus
35.6%249mg
261 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.94%270mg
Potassium
11%380mg
270 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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117%64μg
Selenium
3.86%2.12μg
64 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.7mg
Sodium
0.035%0.52mg
1.7 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.3%2.23mg
Zinc
14.7%1.6mg
2.23 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4.1g
Water
0.062%2.3g
4.1 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Crackers, matzo, whole-wheat vs Almonds:
Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: