Comparing Nutrients in 300 calories Blanched AlmondsVS Crackers, whole-wheat

Weight per 300 calories

Blanched Almonds

50.8g

Crackers, whole-wheat

70.3g

Blanched Almonds have 1.4 times more energy per 100g than Crackers, whole-wheat. It has very high energy density when compared to other foods. Crackers, whole-wheat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, whole-wheat

28%

63%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Crackers, whole-wheat

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

10.2%9.93g

26.7 gvs9.93 g

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

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6.3%2g

Saturated Fat

4.53%1.45g

2 gvs1.45 g

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

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0.13%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%6.3g

Omega 6

25%4.3g

6.3 gvs4.3 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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7.3%9.5g

Carbohydrate

37.6%49g

9.5 gvs49 g

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

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3.25%2.35g

Sugars

1.15%0.84g

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

2.35 gvs0.84 g

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

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0%0g

Fructose

0%0g

≤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 g

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

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%0.015g

Glucose

%0.22g

0.015 gvs0.22 g

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

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%2.27g

Sucrose

%0.6g

2.27 gvs0.6 g

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

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13.2%5.03g

Fiber

19%7.24g

5.03 gvs7.24 g

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

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19.4%11g

Protein

13.3%7.43g

11 gvs7.43 g

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

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Vitamins

Blanched Almondsvs Crackers, whole-wheat

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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8.1%0.097mg

Vitamin B1

10.7%0.13mg

Thiamine

0.097 mgvs0.13 mg

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

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28%0.36mg

Vitamin B2

1.13%0.015mg

Riboflavin

0.36 mgvs0.015 mg

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

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11%1.78mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs3.25 mg

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

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3.2%0.16mg

Vitamin B5

11.7%0.58mg

Pantothenic acid

0.16 mgvs0.58 mg

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

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4.5%0.058mg

Vitamin B6

10%0.13mg

Pyridoxine

0.058 mgvs0.13 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

4.9%19.7μg

Folates and Folic Acid

25 μgvs19.7 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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80.5%12mg

Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

12 mgvs0.99 mg

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

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0%0μg

Vitamin K

16%19μg

Phytomenadione or phylloquinone

0 μgvs19 μg

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

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Minerals

Blanched Almondsvs Crackers, whole-wheat

12%120mg

Calcium

2.53%25.3mg

120 mgvs25.3 mg

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

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58%0.52mg

Copper

32.8%0.3mg

0.52 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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21%1.67mg

Iron

29.3%2.35mg

1.67 mgvs2.35 mg

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

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32.4%136mg

Magnesium

18.4%77.3mg

136 mgvs77.3 mg

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

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40.6%0.93mg

Manganese

65.7%1.5mg

0.93 mgvs1.5 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

33.2%233mg

245 mgvs233 mg

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

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9.86%335mg

Potassium

7.13%242mg

335 mgvs242 mg

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

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2.96%1.63μg

Selenium

13%7.1μg

1.63 μgvs7.1 μg

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

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0.64%9.66mg

Sodium

37.5%562mg

9.66 mgvs562 mg

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

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13.7%1.5mg

Zinc

16.8%1.85mg

1.5 mgvs1.85 mg

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

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0.062%2.3g

Water

0.056%2.07g

2.3 gvs2.07 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, whole-wheat:

Blanched Almonds have 24.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 12.2 times more Vitamin E than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Crackers, whole-wheat:

Blanched Almonds have 4.7 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat.
While Crackers, whole-wheat contain 1.4 times more Iron, 1.6 times more Manganese, 4.4 times more Selenium and 58.2 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Crackers, whole-wheat have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 2.7 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.8 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
While Crackers, whole-wheat contain 291.2 times more Omega 3, 5.1 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Crackers, whole-wheat have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsCrackers, whole-wheatVS Roasted AlmondsBlanched AlmondsVS Cracker, mealCrackers, whole-wheatVS Cracker, meal

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Crackers, whole-wheat

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: