Comparing Nutrients in 300 calories AlmondsVS Crackers, rye, wafers, plain

Weight per 300 calories

Almonds

51.8g

Crackers, rye, wafers, plain

89.8g

Almonds have 1.7 times more energy per 100g than Crackers, rye, wafers, plain. It has very high energy density when compared to other foods. Crackers, rye, wafers, plain having high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, rye, wafers, plain

10%

88%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, rye, wafers, plain

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

0.83%0.81g

26 gvs0.81 g

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

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6.16%1.97g

Saturated Fat

0.3%0.097g

1.97 gvs0.097 g

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

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0.097%0.002g

Omega 3

2.7%0.043g

0.002 gvs0.043 g

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

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37.6%6.4g

Omega 6

1.84%0.31g

6.4 gvs0.31 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

55.6%72.2g

11 gvs72.2 g

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

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3.1%2.25g

Sugars

1.25%0.91g

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

2.25 gvs0.91 g

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

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0.079%0.057g

Fructose

≤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 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

54%20.6g

6.48 gvs20.6 g

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

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19.6%11g

Protein

15.4%8.62g

11 gvs8.62 g

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

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Vitamins

Almondsvs Crackers, rye, wafers, plain

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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8.85%0.11mg

Vitamin B1

32%0.38mg

Thiamine

0.11 mgvs0.38 mg

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

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45.4%0.59mg

Vitamin B2

20%0.26mg

Riboflavin

0.59 mgvs0.26 mg

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

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11.7%1.87mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.42 mg

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

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4.9%0.24mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.24 mgvs0.51 mg

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

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5.46%0.071mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.071 mgvs0.24 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

10%40.4μg

Folates and Folic Acid

22.8 μgvs40.4 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

0.1%0.09mg

Ascorbic acid

0 mgvs0.09 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

4.8%0.72mg

Tocopherols and Tocotrienols

13.3 mgvs0.72 mg

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

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0%0μg

Vitamin K

4.27%5.1μg

Phytomenadione or phylloquinone

0 μgvs5.1 μg

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

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Minerals

Almondsvs Crackers, rye, wafers, plain

14%139mg

Calcium

3.6%36mg

139 mgvs36 mg

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

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59.4%0.53mg

Copper

46%0.41mg

0.53 mgvs0.41 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

66.7%5.34mg

1.92 mgvs5.34 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

210%4.8mg

1.13 mgvs4.8 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

43%300mg

249 mgvs300 mg

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

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11%380mg

Potassium

13%445mg

380 mgvs445 mg

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

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3.86%2.12μg

Selenium

39%21.4μg

2.12 μgvs21.4 μg

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

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0.035%0.52mg

Sodium

33.4%500mg

0.52 mgvs500 mg

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

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14.7%1.6mg

Zinc

23%2.5mg

1.6 mgvs2.5 mg

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

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0.062%2.3g

Water

0.12%4.5g

2.3 gvs4.5 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, rye, wafers, plain:

Almonds have 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 18.5 times more Vitamin E than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 3.6 times more Vitamin B1, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Crackers, rye, wafers, plain 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, rye, wafers, plain:

Almonds have 3.9 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.8 times more Iron, 4.3 times more Manganese, 10.1 times more Selenium, 965.6 times more Sodium and 1.6 times more Zinc than Almonds.
Both Almonds and Crackers, rye, wafers, plain have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 32 times more Fat, 20.3 times more Saturated Fat, 20.4 times more Omega 6, 2.5 times more Sugars and 1.3 times more Protein than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 6.5 times more Carbohydrate and 3.2 times more Fiber than Almonds.
Both Almonds and Crackers, rye, wafers, plain have similar amounts of Energy per 300 kcal.
Both Almonds as well as Crackers, rye, wafers, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, rye, wafers, plainVS Blanched AlmondsAlmondsVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, rye, wafers, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: