Comparing Nutrients in 300 calories AlmondsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 300 calories

Almonds

51.8g

Crackers, whole grain, sandwich-type, with peanut butter filling

64.5g

Almonds have 1.2 times more energy per 100g than Crackers, whole grain, sandwich-type, with peanut butter filling. It has very high energy density when compared to other foods. Crackers, whole grain, sandwich-type, with peanut butter filling having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, whole grain, sandwich-type, with peanut butter filling

12%

41%

47%

300 kcal ▼

Macro Nutrients

Almondsvs Crackers, whole grain, sandwich-type, with peanut butter filling

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

14%13.7g

26 gvs13.7 g

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

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6.16%1.97g

Saturated Fat

9.12%2.9g

1.97 gvs2.9 g

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

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0.097%0.002g

Omega 3

19.3%0.31g

0.002 gvs0.31 g

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

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37.6%6.4g

Omega 6

15.2%2.6g

6.4 gvs2.6 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

27%35.2g

11 gvs35.2 g

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

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3.1%2.25g

Sugars

8.37%6.07g

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

2.25 gvs6.07 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

16%6.06g

6.48 gvs6.06 g

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

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19.6%11g

Protein

16.3%9.1g

11 gvs9.1 g

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

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Vitamins

Almondsvs Crackers, whole grain, sandwich-type, with peanut butter filling

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

18%0.22mg

Thiamine

0.11 mgvs0.22 mg

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

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45.4%0.59mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.59 mgvs0.15 mg

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

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11.7%1.87mg

Vitamin B3

25.3%4.05mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.05 mg

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

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

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

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5.46%0.071mg

Vitamin B6

11%0.14mg

Pyridoxine

0.071 mgvs0.14 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

12%47.7μg

Folates and Folic Acid

22.8 μgvs47.7 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

11.3%1.7mg

Tocopherols and Tocotrienols

13.3 mgvs1.7 mg

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

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0%0μg

Vitamin K

2.4%2.9μg

Phytomenadione or phylloquinone

0 μgvs2.9 μg

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

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Minerals

Almondsvs Crackers, whole grain, sandwich-type, with peanut butter filling

14%139mg

Calcium

2.13%21.3mg

139 mgvs21.3 mg

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

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59.4%0.53mg

Copper

22%0.2mg

0.53 mgvs0.2 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

24.8%2mg

1.92 mgvs2 mg

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

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33.3%140mg

Magnesium

16.4%69mg

140 mgvs69 mg

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

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49%1.13mg

Manganese

1.13 mgvsNA 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

23.6%165mg

249 mgvs165 mg

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

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11%380mg

Potassium

6.26%213mg

380 mgvs213 mg

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

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3.86%2.12μg

Selenium

22%12μg

2.12 μgvs12 μg

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

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0.035%0.52mg

Sodium

27.3%410mg

0.52 mgvs410 mg

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

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14.7%1.6mg

Zinc

12%1.32mg

1.6 mgvs1.32 mg

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

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0.062%2.3g

Water

0.13%4.72g

2.3 gvs4.72 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 grain, sandwich-type, with peanut butter filling:

Almonds have 3.9 times more Vitamin B2 and 7.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 2 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
Both Almonds as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

Almonds have 6.5 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 5.7 times more Selenium and 790.7 times more Sodium than Almonds.
Both Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 1.9 times more Fat, 2.5 times more Omega 6 and 1.2 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.5 times more Saturated Fat, 198.4 times more Omega 3, 3.2 times more Carbohydrate and 2.7 times more Sugars than Almonds.
Both Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Blanched AlmondsAlmondsVS Crackers, water biscuitsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Crackers, water biscuits

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: