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

Weight per 300 calories

Roasted Almonds

50.2g

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

64.5g

Roasted Almonds have 1.3 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 - Roasted Almonds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

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

12%

41%

47%

300 kcal ▼

Macro Nutrients

Roasted 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 .

Find Nuts and Seeds rich in Energy

27%26.4g

Fat

14%13.7g

26.4 gvs13.7 g

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

Find Nuts and Seeds rich in Fat

6.4%2.05g

Saturated Fat

9.12%2.9g

2.05 gvs2.9 g

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

Find Nuts and Seeds rich in Saturated Fat

0.31%0.005g

Omega 3

19.3%0.31g

0.005 gvs0.31 g

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

Find Nuts and Seeds rich in Omega 3

38.2%6.5g

Omega 6

15.2%2.6g

6.5 gvs2.6 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 .

Find Nuts and Seeds rich in Cholesterol

8.1%10.5g

Carbohydrate

27%35.2g

10.5 gvs35.2 g

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

Find Nuts and Seeds rich in Carbohydrate

3.36%2.44g

Sugars

8.37%6.07g

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

2.44 gvs6.07 g

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

Find Nuts and Seeds rich in Sugars

0.007%0.005g

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]

0.005 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.005g

Glucose

0.005 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.4g

Sucrose

2.4 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

14.4%5.47g

Fiber

16%6.06g

5.47 gvs6.06 g

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

Find Nuts and Seeds rich in Fiber

18.8%10.5g

Protein

16.3%9.1g

10.5 gvs9.1 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

3.2%0.039mg

Vitamin B1

18%0.22mg

Thiamine

0.039 mgvs0.22 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.6 mgvs0.15 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

11.4%1.82mg

Vitamin B3

25.3%4.05mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs4.05 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

3.22%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA 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

5.25%0.068mg

Vitamin B6

11%0.14mg

Pyridoxine

0.068 mgvs0.14 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

6.9%27.6μg

Vitamin B9

12%47.7μg

Folates and Folic Acid

27.6 μgvs47.7 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

80%12mg

Vitamin E

11.3%1.7mg

Tocopherols and Tocotrienols

12 mgvs1.7 mg

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

Find Nuts and Seeds rich in Vitamin E

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 .

Find Nuts and Seeds rich in Vitamin K

Minerals

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

13.4%134mg

Calcium

2.13%21.3mg

134 mgvs21.3 mg

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

Find Nuts and Seeds rich in Calcium

61.3%0.55mg

Copper

22%0.2mg

0.55 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

23.4%1.87mg

Iron

24.8%2mg

1.87 mgvs2 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

16.4%69mg

140 mgvs69 mg

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

Find Nuts and Seeds rich in Magnesium

48.7%1.1mg

Manganese

1.1 mgvsNA mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

33.8%236mg

Phosphorus

23.6%165mg

236 mgvs165 mg

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

Find Nuts and Seeds rich in Phosphorus

10.5%358mg

Potassium

6.26%213mg

358 mgvs213 mg

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

Find Nuts and Seeds rich in Potassium

1.82%1μg

Selenium

22%12μg

1 μgvs12 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.5mg

Sodium

27.3%410mg

1.5 mgvs410 mg

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

Find Nuts and Seeds rich in Sodium

15%1.66mg

Zinc

12%1.32mg

1.66 mgvs1.32 mg

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

Find Nuts and Seeds rich in Zinc

0.033%1.2g

Water

0.13%4.72g

1.2 gvs4.72 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 Roasted Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

Dry Roasted Almonds have 4 times more Vitamin B2 and 7.1 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 5.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
Both Dry Roasted 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 Roasted Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

Dry Roasted Almonds have 6.3 times more Calcium, 2.8 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 12 times more Selenium and 272.2 times more Sodium than Dry Roasted Almonds.
Both Dry Roasted 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:

Dry Roasted Almonds have 1.9 times more Fat and 2.5 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.4 times more Saturated Fat, 61.5 times more Omega 3, 3.3 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Almonds.
Both Dry Roasted Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Dry Roasted 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:

Roasted AlmondsVS Oil Roasted AlmondsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Oil Roasted AlmondsRoasted AlmondsVS Crackers, water biscuitsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Crackers, water biscuits

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: