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

Weight per 300 calories

Blanched Almonds

50.8g

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

65.8g

Blanched 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 - Blanched Almonds or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

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

30%

68%

300 kcal ▼

Macro Nutrients

Blanched 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 .

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27.5%26.7g

Fat

10.5%10g

26.7 gvs10 g

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

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6.3%2g

Saturated Fat

11.7%3.76g

2 gvs3.76 g

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

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0.13%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 .

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37%6.3g

Omega 6

5.14%0.87g

6.3 gvs0.87 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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7.3%9.5g

Carbohydrate

39%50.6g

9.5 gvs50.6 g

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

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3.25%2.35g

Sugars

3.54%2.57g

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

2.35 gvs2.57 g

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

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0%0g

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 gvs0.2 g

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

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%0.015g

Glucose

%0.26g

0.015 gvs0.26 g

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

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%2.27g

Sucrose

%2.1g

2.27 gvs2.1 g

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

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13.2%5.03g

Fiber

5.2%1.97g

5.03 gvs1.97 g

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

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19.4%11g

Protein

2.94%1.64g

11 gvs1.64 g

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

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Vitamins

Blanched 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 .

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8.1%0.097mg

Vitamin B1

3.3%0.039mg

Thiamine

0.097 mgvs0.039 mg

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

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28%0.36mg

Vitamin B2

5.06%0.066mg

Riboflavin

0.36 mgvs0.066 mg

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

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11%1.78mg

Vitamin B3

2.6%0.41mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0.41 mg

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

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3.2%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA mg

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

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4.5%0.058mg

Vitamin B6

3.54%0.046mg

Pyridoxine

0.058 mgvs0.046 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.23%25μg

Vitamin B9

1.15%4.6μg

Folates and Folic Acid

25 μgvs4.6 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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80.5%12mg

Vitamin E

Tocopherols and Tocotrienols

12 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

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

12%120mg

Calcium

1.84%18.4mg

120 mgvs18.4 mg

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

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58%0.52mg

Copper

6.36%0.057mg

0.52 mgvs0.057 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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21%1.67mg

Iron

4.6%0.37mg

1.67 mgvs0.37 mg

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

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32.4%136mg

Magnesium

2.35%9.87mg

136 mgvs9.87 mg

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

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40.6%0.93mg

Manganese

8.55%0.2mg

0.93 mgvs0.2 mg

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

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

5.36%37.5mg

245 mgvs37.5 mg

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

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9.86%335mg

Potassium

1.66%56.6mg

335 mgvs56.6 mg

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

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2.96%1.63μg

Selenium

1.63 μgvsNA μg

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

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0.64%9.66mg

Sodium

39%586mg

9.66 mgvs586 mg

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

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13.7%1.5mg

Zinc

2.63%0.29mg

1.5 mgvs0.29 mg

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

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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 .

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

Blanched Almonds have 2.5 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.4 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 Blanched Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

Blanched Almonds have 6.5 times more Calcium, 9.1 times more Copper, 4.5 times more Iron, 13.8 times more Magnesium, 4.7 times more Manganese, 6.5 times more Phosphorus, 5.9 times more Potassium and 5.2 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 60.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 2.6 times more Fat, 7.2 times more Omega 6, 2.6 times more Fiber and 6.6 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 5.3 times more Carbohydrate than Blanched Almonds.
Both Blanched 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 Blanched 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:

Blanched AlmondsVS Roasted AlmondsCrackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourVS Roasted AlmondsBlanched AlmondsVS 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 Blanched 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 - Blanched 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: