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Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Almonds

Weight per 300 calories

Crackers, melba toast, wheat
80.2g
Almonds
51.8g

Almonds have 1.5 times more energy per unit of mass than Crackers, melba toast, wheat, which is very high in comparison to other foods. Crackers, melba toast, wheat having high energy density.

Which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat
14%
5%
81%
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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1.9%1.84g
Fat
26.7%26g
1.84 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
6.16%1.97g
0.27 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
0.097%0.002g
0.04 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.05%0.69g
Omega 6
37.6%6.4g
0.69 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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47%61.3g
Carbohydrate
8.6%11g
61.3 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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15.6%5.94g
Fiber
17%6.48g
5.94 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.5%10.3g
Protein
19.6%11g
10.3 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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28.2%0.34mg
Vitamin B1
8.85%0.11mg
Thiamine
0.34 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.4%0.24mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.24 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.5%4.08mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
4.08 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.3%0.41mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.41 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.36%0.083mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.083 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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26.5%106μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
106 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

3.45%34.5mg
Calcium
14%139mg
34.5 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.6%0.21mg
Copper
59.4%0.53mg
0.21 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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45%3.6mg
Iron
24%1.92mg
3.6 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.7%45mg
Magnesium
33.3%140mg
45 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg
Manganese
49%1.13mg
0.85 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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19%132mg
Phosphorus
35.6%249mg
132 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.5%119mg
Potassium
11%380mg
119 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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80.2%44μg
Selenium
3.86%2.12μg
44 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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44.8%671mg
Sodium
0.035%0.52mg
671 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
14.7%1.6mg
1.2 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g
Water
0.062%2.3g
4.4 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, melba toast, wheat vs Almonds:
Comparing minerals per 300 calories for Crackers, melba toast, wheat vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: