Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain)VS Almonds

Weight per 300 calories

Crackers, saltines, whole wheat (includes multi-grain)

75.4g

Almonds

51.8g

Almonds have 1.5 times more energy per unit of mass than Crackers, saltines, whole wheat (includes multi-grain), which is very high in comparison to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)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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8.32%8.07g

Fat

26.7%26g

8.07 gvs26 g

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

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0%0g

Saturated Fat

6.16%1.97g

0 gvs1.97 g

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

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37%0.59g

Omega 3

0.097%0.002g

0.59 gvs0.002 g

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

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28.5%4.85g

Omega 6

37.6%6.4g

4.85 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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39.6%51.4g

Carbohydrate

8.6%11g

51.4 gvs11 g

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

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0%0g

Sugars

3.1%2.25g

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

0 gvs2.25 g

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

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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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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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13.3%5.05g

Fiber

17%6.48g

5.05 gvs6.48 g

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

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9.6%5.4g

Protein

19.6%11g

5.4 gvs11 g

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

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Vitamins

Crackers, saltines, whole wheat (includes multi-grain)vs Almonds

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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29.2%0.35mg

Vitamin B1

8.85%0.11mg

Thiamine

0.35 mgvs0.11 mg

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

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13%0.17mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.17 mgvs0.59 mg

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

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21%3.34mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.34 mgvs1.87 mg

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

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9.86%0.49mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.49 mgvs0.24 mg

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

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12.4%0.16mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.16 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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15.5%62μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

62 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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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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5.98%0.9mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.9 mgvs13.3 mg

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

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11.5%13.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

13.8 μgvs0 μg

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

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Minerals

Crackers, saltines, whole wheat (includes multi-grain)vs Almonds

0%0mg

Calcium

14%139mg

0 mgvs139 mg

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

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22.3%0.2mg

Copper

59.4%0.53mg

0.2 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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48.4%3.87mg

Iron

24%1.92mg

3.87 mgvs1.92 mg

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

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12.6%52.8mg

Magnesium

33.3%140mg

52.8 mgvs140 mg

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

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49%1.13mg

Manganese

49%1.13mg

1.13 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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21%148mg

Phosphorus

35.6%249mg

148 mgvs249 mg

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

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4.9%167mg

Potassium

11%380mg

167 mgvs380 mg

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

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35.4%19.4μg

Selenium

3.86%2.12μg

19.4 μgvs2.12 μg

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

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61%915mg

Sodium

0.035%0.52mg

915 mgvs0.52 mg

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

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10%1.1mg

Zinc

14.7%1.6mg

1.1 mgvs1.6 mg

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

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0.2%7.42g

Water

0.062%2.3g

7.42 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, whole wheat (includes multi-grain) vs Almonds:

Crackers, saltines, whole wheat (includes multi-grain) have 3.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 3.5 times more Vitamin B2 and 14.8 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain) vs Almonds:

Crackers, saltines, whole wheat (includes multi-grain) have 2 times more Iron, 9.2 times more Selenium and 1766.1 times more Sodium than Almonds.
While Almonds contain more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, saltines, whole wheat (includes multi-grain) have 382.6 times more Omega 3 and 4.6 times more Carbohydrate than Almonds.
While Almonds contain 3.2 times more Fat, more Saturated Fat, 1.3 times more Omega 6, more Sugars, 1.3 times more Fiber and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
Both Crackers, saltines, whole wheat (includes multi-grain) and Almonds have similar amounts of Energy per 300 kcal.
Both Crackers, saltines, whole wheat (includes multi-grain) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadAlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines, whole wheat (includes multi-grain)VS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines, whole wheat (includes multi-grain) or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: