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Comparing Nutrients in 300 calories AlmondsVS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 300 calories

Almonds
51.8g
Crackers, saltines, whole wheat (includes multi-grain)
75.4g

Almonds have 1.5 times more energy per 100g than Crackers, saltines, whole wheat (includes multi-grain). It has very high energy density when compared to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Crackers, saltines, whole wheat (includes multi-grain)
7%
24%
69%
300 kcal ▼

Macro Nutrients

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
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
8.32%8.07g
26 gvs8.07 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
0%0g
1.97 gvs0 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
37%0.59g
0.002 gvs0.59 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
28.5%4.85g
6.4 gvs4.85 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%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g
Carbohydrate
39.6%51.4g
11 gvs51.4 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
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
NA
≤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
NA
0.088 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.05g
Sucrose
NA
2.05 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
13.3%5.05g
6.48 gvs5.05 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
9.6%5.4g
11 gvs5.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
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
29.2%0.35mg
Thiamine
0.11 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
13%0.17mg
Riboflavin
0.59 mgvs0.17 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
21%3.34mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs3.34 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
9.86%0.49mg
Pantothenic acid
0.24 mgvs0.49 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
12.4%0.16mg
Pyridoxine
0.071 mgvs0.16 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
NA
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
15.5%62μg
Folates and Folic Acid
22.8 μgvs62 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
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 .

Find Nuts and Seeds rich in Vitamin C
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
5.98%0.9mg
Tocopherols and Tocotrienols
13.3 mgvs0.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
11.5%13.8μg
Phytomenadione or phylloquinone
0 μgvs13.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
14%139mg
Calcium
0%0mg
139 mgvs0 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
22.3%0.2mg
0.53 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
24%1.92mg
Iron
48.4%3.87mg
1.92 mgvs3.87 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
33.3%140mg
Magnesium
12.6%52.8mg
140 mgvs52.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
49%1.13mg
Manganese
49%1.13mg
1.13 mgvs1.13 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
NA
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
21%148mg
249 mgvs148 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%380mg
Potassium
4.9%167mg
380 mgvs167 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
35.4%19.4μg
2.12 μgvs19.4 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
61%915mg
0.52 mgvs915 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
10%1.1mg
1.6 mgvs1.1 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
0.2%7.42g
2.3 gvs7.42 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, saltines, whole wheat (includes multi-grain):
Comparing minerals per 300 calories for Almonds vs Crackers, saltines, whole wheat (includes multi-grain):
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, saltines, whole wheat (includes multi-grain)VS Blanched AlmondsAlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS White Wheat Bread
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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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