Comparing Nutrients in 300 calories AlmondsVS Crackers, whole-wheat, low salt

Weight per 300 calories

Almonds

51.8g

Crackers, whole-wheat, low salt

67.7g

Almonds have 1.3 times more energy per 100g than Crackers, whole-wheat, low salt. It has very high energy density when compared to other foods. Crackers, whole-wheat, low salt having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, whole-wheat, low salt?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, whole-wheat, low salt

33%

59%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, whole-wheat, low salt

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

12%11.6g

26 gvs11.6 g

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

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6.16%1.97g

Saturated Fat

7.2%2.3g

1.97 gvs2.3 g

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

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0.097%0.002g

Omega 3

16%0.25g

0.002 gvs0.25 g

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

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37.6%6.4g

Omega 6

24.8%4.2g

6.4 gvs4.2 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

35.7%46.5g

11 gvs46.5 g

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

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3.1%2.25g

Sugars

0.35%0.25g

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

2.25 gvs0.25 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

18.7%7.1g

6.48 gvs7.1 g

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

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19.6%11g

Protein

10.6%5.96g

11 gvs5.96 g

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

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Vitamins

Almondsvs Crackers, whole-wheat, low salt

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

11.3%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

5.2%0.068mg

Riboflavin

0.59 mgvs0.068 mg

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

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11.7%1.87mg

Vitamin B3

19%3.06mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs3.06 mg

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

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4.9%0.24mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.24 mgvs0.55 mg

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

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5.46%0.071mg

Vitamin B6

9.53%0.12mg

Pyridoxine

0.071 mgvs0.12 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

4.74%19μg

Folates and Folic Acid

22.8 μgvs19 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%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

3.9%0.58mg

Tocopherols and Tocotrienols

13.3 mgvs0.58 mg

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

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0%0μg

Vitamin K

4.7%5.62μg

Phytomenadione or phylloquinone

0 μgvs5.62 μg

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

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Minerals

Almondsvs Crackers, whole-wheat, low salt

14%139mg

Calcium

3.4%34mg

139 mgvs34 mg

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

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59.4%0.53mg

Copper

33.4%0.3mg

0.53 mgvs0.3 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

26%2.1mg

1.92 mgvs2.1 mg

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

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33.3%140mg

Magnesium

16%67mg

140 mgvs67 mg

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

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49%1.13mg

Manganese

66%1.52mg

1.13 mgvs1.52 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

28.5%200mg

249 mgvs200 mg

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

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11%380mg

Potassium

5.9%201mg

380 mgvs201 mg

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

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3.86%2.12μg

Selenium

18%9.95μg

2.12 μgvs9.95 μg

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

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0.035%0.52mg

Sodium

8.4%126mg

0.52 mgvs126 mg

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

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14.7%1.6mg

Zinc

13.2%1.46mg

1.6 mgvs1.46 mg

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

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0.062%2.3g

Water

0.049%1.83g

2.3 gvs1.83 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, whole-wheat, low salt:

Almonds have 8.7 times more Vitamin B2, 1.2 times more Vitamin B9 and 22.8 times more Vitamin E than Crackers, whole-wheat, low salt.
While Crackers, whole-wheat, low salt contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

Almonds have 4.1 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat, low salt.
While Crackers, whole-wheat, low salt contain 1.3 times more Manganese, 4.7 times more Selenium and 243.1 times more Sodium than Almonds.
Both Almonds and Crackers, whole-wheat, low salt have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.2 times more Fat, 1.5 times more Omega 6, 9 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, low salt.
While Crackers, whole-wheat, low salt contain 163.8 times more Omega 3 and 4.2 times more Carbohydrate than Almonds.
Both Almonds and Crackers, whole-wheat, low salt have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
Both Almonds as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, whole-wheat, low saltVS Blanched AlmondsAlmondsVS Bread, white, commercially prepared, toasted, low sodium no saltCrackers, whole-wheat, low saltVS Bread, white, commercially prepared, toasted, low sodium no salt

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, whole-wheat, low salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, whole-wheat, low salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: