Comparing Nutrients in 300 calories AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 300 calories

Almonds

51.8g

Crackers, cream, La Moderna Rikis Cream Crackers

64.7g

Almonds have 1.2 times more energy per 100g than Crackers, cream, La Moderna Rikis Cream Crackers. It has very high energy density when compared to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

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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26.7%26g

Fat

13%12.6g

26 gvs12.6 g

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

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6.16%1.97g

Saturated Fat

5.32%1.7g

1.97 gvs1.7 g

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

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0.097%0.002g

Omega 3

0.81%0.013g

0.002 gvs0.013 g

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

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37.6%6.4g

Omega 6

2.33%0.4g

6.4 gvs0.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

32.3%42g

11 gvs42 g

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

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3.1%2.25g

Sugars

9.3%6.73g

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

2.25 gvs6.73 g

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

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0.079%0.057g

Fructose

0.98%0.71g

≤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]

0.057 gvs0.71 g

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

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%0.088g

Glucose

%0.61g

0.088 gvs0.61 g

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

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%2.05g

Sucrose

%5.15g

2.05 gvs5.15 g

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

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17%6.48g

Fiber

4.1%1.55g

6.48 gvs1.55 g

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

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19.6%11g

Protein

8.3%4.65g

11 gvs4.65 g

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

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Vitamins

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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8.85%0.11mg

Vitamin B1

Thiamine

0.11 mgvsNA mg

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

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45.4%0.59mg

Vitamin B2

Riboflavin

0.59 mgvsNA mg

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

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11.7%1.87mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.87 mgvsNA mg

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

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

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

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5.46%0.071mg

Vitamin B6

Pyridoxine

0.071 mgvsNA mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

Folates and Folic Acid

22.8 μgvsNA μg

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

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0%0μg

Vitamin B12

21.6%0.52μg

Cobalamin

0 μgvs0.52 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

Tocopherols and Tocotrienols

13.3 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Crackers, cream, La Moderna Rikis Cream Crackers

14%139mg

Calcium

47.5%475mg

139 mgvs475 mg

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

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59.4%0.53mg

Copper

8.1%0.073mg

0.53 mgvs0.073 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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24%1.92mg

Iron

53.7%4.3mg

1.92 mgvs4.3 mg

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

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33.3%140mg

Magnesium

4.3%18mg

140 mgvs18 mg

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

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49%1.13mg

Manganese

23.8%0.55mg

1.13 mgvs0.55 mg

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

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

9.24%64.7mg

249 mgvs64.7 mg

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

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11%380mg

Potassium

2.22%75.6mg

380 mgvs75.6 mg

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

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3.86%2.12μg

Selenium

2.12 μgvsNA μg

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

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0.035%0.52mg

Sodium

32.4%486mg

0.52 mgvs486 mg

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

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14.7%1.6mg

Zinc

24%2.66mg

1.6 mgvs2.66 mg

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

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0.062%2.3g

Water

0.078%2.9g

2.3 gvs2.9 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 Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Almonds.

Comparing minerals per 300 calories for Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

Almonds have 7.3 times more Copper, 7.7 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus and 5 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.4 times more Calcium, 2.2 times more Iron, 938.4 times more Sodium and 1.6 times more Zinc than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.1 times more Fat, 16.1 times more Omega 6, 4.2 times more Fiber and 2.4 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
While Crackers, cream, La Moderna Rikis Cream Crackers contain 3.8 times more Carbohydrate and 3 times more Sugars than Almonds.
Both Almonds and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Almonds as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, cream, La Moderna Rikis Cream CrackersVS Blanched AlmondsAlmondsVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozen

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: