Comparing Nutrients in 300 calories AlmondsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

Almonds

51.8g

Crackers, gluten-free, multi-seeded and multigrain

66.2g

Almonds have 1.3 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, gluten-free, multi-seeded and multigrain

10%

31%

59%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, gluten-free, multi-seeded and multigrain

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

11%10.5g

26 gvs10.5 g

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

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6.16%1.97g

Saturated Fat

4.3%1.37g

1.97 gvs1.37 g

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

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0.097%0.002g

Omega 3

38.3%0.61g

0.002 gvs0.61 g

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

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37.6%6.4g

Omega 6

19.6%3.34g

6.4 gvs3.34 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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8.6%11g

Carbohydrate

33.8%44g

11 gvs44 g

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

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3.1%2.25g

Sugars

0.79%0.57g

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

2.25 gvs0.57 g

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

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0.079%0.057g

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]

0.057 gvs0 g

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

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%0.088g

Glucose

%0g

0.088 gvs0 g

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

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%2.05g

Sucrose

%0.57g

2.05 gvs0.57 g

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

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17%6.48g

Fiber

17.8%6.75g

6.48 gvs6.75 g

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

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19.6%11g

Protein

13.3%7.45g

11 gvs7.45 g

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

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Vitamins

Almondsvs Crackers, gluten-free, multi-seeded and multigrain

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.85%0.11mg

Vitamin B1

11.5%0.14mg

Thiamine

0.11 mgvs0.14 mg

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

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45.4%0.59mg

Vitamin B2

8.8%0.11mg

Riboflavin

0.59 mgvs0.11 mg

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

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11.7%1.87mg

Vitamin B3

20%3.2mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs3.2 mg

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

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4.9%0.24mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.24 mgvs0.56 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.46%0.071mg

Vitamin B6

19%0.25mg

Pyridoxine

0.071 mgvs0.25 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

5.8%23μg

Folates and Folic Acid

22.8 μgvs23 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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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88.5%13.3mg

Vitamin E

6.62%0.99mg

Tocopherols and Tocotrienols

13.3 mgvs0.99 mg

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

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0%0μg

Vitamin K

7.56%9.07μg

Phytomenadione or phylloquinone

0 μgvs9.07 μg

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

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Minerals

Almondsvs Crackers, gluten-free, multi-seeded and multigrain

14%139mg

Calcium

15.8%158mg

139 mgvs158 mg

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

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59.4%0.53mg

Copper

40.4%0.36mg

0.53 mgvs0.36 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

23.4%1.87mg

1.92 mgvs1.87 mg

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

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33.3%140mg

Magnesium

26%109mg

140 mgvs109 mg

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

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49%1.13mg

Manganese

70.6%1.62mg

1.13 mgvs1.62 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

35.4%248mg

249 mgvs248 mg

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

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11%380mg

Potassium

7.42%252mg

380 mgvs252 mg

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

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3.86%2.12μg

Selenium

21%11.5μg

2.12 μgvs11.5 μg

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

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0.035%0.52mg

Sodium

19.3%290mg

0.52 mgvs290 mg

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

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14.7%1.6mg

Zinc

16%1.75mg

1.6 mgvs1.75 mg

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

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0.062%2.3g

Water

0.064%2.38g

2.3 gvs2.38 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, gluten-free, multi-seeded and multigrain:

Almonds have 5.1 times more Vitamin B2 and 13.4 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B9 per 300 kcal.
Both Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

Almonds have 1.5 times more Copper, 1.3 times more Magnesium and 1.5 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Manganese, 5.4 times more Selenium and 559.8 times more Sodium than Almonds.
Both Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.5 times more Fat, 1.4 times more Saturated Fat, 1.9 times more Omega 6, 4 times more Sugars and 1.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
While Crackers, gluten-free, multi-seeded and multigrain contain 394.5 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
Both Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, gluten-free, multi-seeded and multigrainVS Blanched AlmondsAlmondsVS Waffles, gluten-free, frozen, ready-to-heatCrackers, gluten-free, multi-seeded and multigrainVS Waffles, gluten-free, frozen, ready-to-heat

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: