Comparing Nutrients in 300 calories AlmondsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 300 calories

Almonds

51.8g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

65.8g

Almonds have 1.3 times more energy per 100g than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour. It has very high energy density when compared to other foods. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

30%

68%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

26.7%26g

Fat

10.5%10g

26 gvs10 g

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

Find Nuts and Seeds rich in Fat

6.16%1.97g

Saturated Fat

11.7%3.76g

1.97 gvs3.76 g

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

Find Nuts and Seeds rich in Saturated Fat

0.097%0.002g

Omega 3

1.4%0.022g

0.002 gvs0.022 g

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

Find Nuts and Seeds rich in Omega 3

37.6%6.4g

Omega 6

5.14%0.87g

6.4 gvs0.87 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Nuts and Seeds rich in Cholesterol

8.6%11g

Carbohydrate

39%50.6g

11 gvs50.6 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.25g

Sugars

3.54%2.57g

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

2.25 gvs2.57 g

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

Find Nuts and Seeds rich in Sugars

0.079%0.057g

Fructose

0.27%0.2g

≤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 gvs0.2 g

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

Find Nuts and Seeds rich in Fructose

%0.088g

Glucose

%0.26g

0.088 gvs0.26 g

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

Find Nuts and Seeds rich in Glucose

%2.05g

Sucrose

%2.1g

2.05 gvs2.1 g

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

Find Nuts and Seeds rich in Sucrose

17%6.48g

Fiber

5.2%1.97g

6.48 gvs1.97 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

2.94%1.64g

11 gvs1.64 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA 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

3.3%0.039mg

Thiamine

0.11 mgvs0.039 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

45.4%0.59mg

Vitamin B2

5.06%0.066mg

Riboflavin

0.59 mgvs0.066 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

2.6%0.41mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.41 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA 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

3.54%0.046mg

Pyridoxine

0.071 mgvs0.046 mg

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

Find Nuts and Seeds rich in Vitamin B6

98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

5.7%22.8μg

Vitamin B9

1.15%4.6μg

Folates and Folic Acid

22.8 μgvs4.6 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA 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

Ascorbic acid

0 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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

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 .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

14%139mg

Calcium

1.84%18.4mg

139 mgvs18.4 mg

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

Find Nuts and Seeds rich in Calcium

59.4%0.53mg

Copper

6.36%0.057mg

0.53 mgvs0.057 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24%1.92mg

Iron

4.6%0.37mg

1.92 mgvs0.37 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

2.35%9.87mg

140 mgvs9.87 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

8.55%0.2mg

1.13 mgvs0.2 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

35.6%249mg

Phosphorus

5.36%37.5mg

249 mgvs37.5 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

1.66%56.6mg

380 mgvs56.6 mg

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

Find Nuts and Seeds rich in Potassium

3.86%2.12μg

Selenium

2.12 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

0.035%0.52mg

Sodium

39%586mg

0.52 mgvs586 mg

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

Find Nuts and Seeds rich in Sodium

14.7%1.6mg

Zinc

2.63%0.29mg

1.6 mgvs0.29 mg

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

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

0.044%1.63g

2.3 gvs1.63 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Almonds have 2.7 times more Vitamin B1, 9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Almonds have 7.6 times more Calcium, 9.3 times more Copper, 5.2 times more Iron, 14.2 times more Magnesium, 5.7 times more Manganese, 6.6 times more Phosphorus, 6.7 times more Potassium and 5.6 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1130.1 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.6 times more Fat, 7.3 times more Omega 6, 3.3 times more Fiber and 6.7 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.9 times more Saturated Fat and 4.5 times more Carbohydrate than Almonds.
Both Almonds and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Energy and Sugars per 300 kcal.
Both Almonds as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Blanched AlmondsAlmondsVS Crackers, gluten-free, multi-seeded and multigrainCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Crackers, gluten-free, multi-seeded and multigrain

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: