Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Almonds

Weight per 300 calories

Crackers, saltines (includes oyster, soda, soup)

71.8g

Almonds

51.8g

Almonds have 1.4 times more energy per unit of mass than Crackers, saltines (includes oyster, soda, soup), which is very high in comparison to other foods. Crackers, saltines (includes oyster, soda, soup) having very high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs Almonds

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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6.4%6.2g

Fat

26.7%26g

6.2 gvs26 g

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

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3.7%1.2g

Saturated Fat

6.16%1.97g

1.2 gvs1.97 g

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

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25%0.4g

Omega 3

0.097%0.002g

0.4 gvs0.002 g

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

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18%3.07g

Omega 6

37.6%6.4g

3.07 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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41%53g

Carbohydrate

8.6%11g

53 gvs11 g

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

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1.28%0.93g

Sugars

3.1%2.25g

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

0.93 gvs2.25 g

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

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0.19%0.14g

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]

0.14 gvs0.057 g

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

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%0.086g

Glucose

%0.088g

0.086 gvs0.088 g

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

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%0g

Sucrose

%2.05g

0 gvs2.05 g

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

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5.3%2g

Fiber

17%6.48g

2 gvs6.48 g

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

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12%6.8g

Protein

19.6%11g

6.8 gvs11 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Almonds

0.08%0.72μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.72 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42%0.5mg

Vitamin B1

8.85%0.11mg

Thiamine

0.5 mgvs0.11 mg

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

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27%0.35mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.35 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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7.7%0.38mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.38 mgvs0.24 mg

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

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4.75%0.062mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.062 mgvs0.071 mg

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

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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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24%96μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

96 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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2.7%0.065μg

Vitamin B12

0%0μg

Cobalamin

0.065 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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5.5%0.83mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.83 mgvs13.3 mg

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

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15%18.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.2 μgvs0 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Almonds

1.36%13.6mg

Calcium

14%139mg

13.6 mgvs139 mg

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

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11%0.1mg

Copper

59.4%0.53mg

0.1 mgvs0.53 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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50%4mg

Iron

24%1.92mg

4 mgvs1.92 mg

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

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3.93%16.5mg

Magnesium

33.3%140mg

16.5 mgvs140 mg

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

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21.4%0.49mg

Manganese

49%1.13mg

0.49 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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10.5%73.2mg

Phosphorus

35.6%249mg

73.2 mgvs249 mg

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

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3.2%109mg

Potassium

11%380mg

109 mgvs380 mg

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

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13.4%7.4μg

Selenium

3.86%2.12μg

7.4 μgvs2.12 μg

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

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45%675mg

Sodium

0.035%0.52mg

675 mgvs0.52 mg

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

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4.5%0.5mg

Zinc

14.7%1.6mg

0.5 mgvs1.6 mg

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

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0.098%3.62g

Water

0.062%2.3g

3.62 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, saltines (includes oyster, soda, soup) vs Almonds:

Crackers, saltines (includes oyster, soda, soup) have 4.7 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 16.1 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Almonds have similar amounts of Vitamin B6 per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Almonds:

Crackers, saltines (includes oyster, soda, soup) have 2.1 times more Iron, 3.5 times more Selenium and 1303.4 times more Sodium than Almonds.
While Almonds contain 10.2 times more Calcium, 5.4 times more Copper, 8.5 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium and 3.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 300 calories:

Crackers, saltines (includes oyster, soda, soup) have 255.3 times more Omega 3 and 4.8 times more Carbohydrate than Almonds.
While Almonds contain 4.2 times more Fat, 1.7 times more Saturated Fat, 2.1 times more Omega 6, 2.4 times more Sugars, 3.2 times more Fiber and 1.6 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Almonds have similar amounts of Energy per 300 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularAlmondsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup)VS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: