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Comparing Nutrients in 300 calories Crackers, standard snack-type, with whole wheatVS Blanched Almonds

Weight per 300 calories

Crackers, standard snack-type, with whole wheat
64.8g
Blanched Almonds
50.8g

Blanched Almonds have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 300 calories - Crackers, standard snack-type, with whole wheat or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat
6%
35%
59%
Blanched Almonds
14%
75%
11%
300 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs Blanched 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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12%11.6g
Fat
27.5%26.7g
11.6 gvs26.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.8%2.8g
Saturated Fat
6.3%2g
2.8 gvs2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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36%0.58g
Omega 3
0.13%0.002g
0.58 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27%4.56g
Omega 6
37%6.3g
4.56 gvs6.3 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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34%44.3g
Carbohydrate
7.3%9.5g
44.3 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.32%6.76g
Sugars
3.25%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.76 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g
Fructose
0%0g
≤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]
0.12 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.16g
Glucose
%0.015g
0.16 gvs0.015 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.3g
Sucrose
%2.27g
6.3 gvs2.27 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.17g
Fiber
13.2%5.03g
3.17 gvs5.03 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.43%4.72g
Protein
19.4%11g
4.72 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, standard snack-type, with whole wheatvs Blanched 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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17.3%0.21mg
Vitamin B1
8.1%0.097mg
Thiamine
0.21 mgvs0.097 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B2
28%0.36mg
Riboflavin
0.16 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%2.9mg
Vitamin B3
11%1.78mg
Niacin, nicotinic acid, niacinamide
2.9 mgvs1.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.16%0.31mg
Vitamin B5
3.2%0.16mg
Pantothenic acid
0.31 mgvs0.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.97%0.12mg
Vitamin B6
4.5%0.058mg
Pyridoxine
0.12 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.4%37.6μg
Vitamin B9
6.23%25μg
Folates and Folic Acid
37.6 μgvs25 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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12.5%1.88mg
Vitamin E
80.5%12mg
Tocopherols and Tocotrienols
1.88 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.67%9.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, standard snack-type, with whole wheatvs Blanched Almonds
11%108mg
Calcium
12%120mg
108 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
58%0.52mg
0.13 mgvs0.52 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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29.6%2.37mg
Iron
21%1.67mg
2.37 mgvs1.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.25%30.5mg
Magnesium
32.4%136mg
30.5 mgvs136 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.59mg
Manganese
40.6%0.93mg
0.59 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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33%231mg
Phosphorus
35%245mg
231 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4%135mg
Potassium
9.86%335mg
135 mgvs335 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.2%5.64μg
Selenium
2.96%1.63μg
5.64 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.3%485mg
Sodium
0.64%9.66mg
485 mgvs9.66 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.54%0.72mg
Zinc
13.7%1.5mg
0.72 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.048%1.77g
Water
0.062%2.3g
1.77 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, standard snack-type, with whole wheat vs Blanched Almonds:
Comparing minerals per 300 calories for Crackers, standard snack-type, with whole wheat vs Blanched Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonBlanched AlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds
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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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