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Comparing Nutrients in 500 calories Crackers, saltines, whole wheat (includes multi-grain)VS Blanched Almonds

Weight per 500 calories

Crackers, saltines, whole wheat (includes multi-grain)
126g
Blanched Almonds
84.7g

Blanched Almonds have 1.5 times more energy per unit of mass than Crackers, saltines, whole wheat (includes multi-grain), which is very high in comparison to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

Which food has more nutrients per 500 calories - Crackers, saltines, whole wheat (includes multi-grain) or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, whole wheat (includes multi-grain)
7%
24%
69%
Blanched Almonds
14%
75%
11%
500 kcal ▼

Macro Nutrients

Crackers, saltines, whole wheat (includes multi-grain)vs Blanched Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14%13.5g
Fat
46%44.5g
13.5 gvs44.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
10.5%3.35g
0 gvs3.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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62%0.99g
Omega 3
0.21%0.003g
0.99 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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47.6%8.1g
Omega 6
61.6%10.5g
8.1 gvs10.5 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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66%85.7g
Carbohydrate
12%16g
85.7 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
5.4%3.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs3.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.025g
NA gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.78g
NA gvs3.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.4g
Fiber
22%8.4g
8.4 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%8.97g
Protein
32.4%18g
8.97 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, saltines, whole wheat (includes multi-grain)vs Blanched Almonds
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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48.7%0.58mg
Vitamin B1
13.5%0.16mg
Thiamine
0.58 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.7%0.28mg
Vitamin B2
46.3%0.6mg
Riboflavin
0.28 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.8%5.56mg
Vitamin B3
18.5%2.97mg
Niacin, nicotinic acid, niacinamide
5.56 mgvs2.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.4%0.82mg
Vitamin B5
5.32%0.27mg
Pantothenic acid
0.82 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg
Vitamin B6
7.5%0.097mg
Pyridoxine
0.27 mgvs0.097 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.8%103μg
Vitamin B9
10.4%41.5μg
Folates and Folic Acid
103 μgvs41.5 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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9.97%1.5mg
Vitamin E
134%20mg
Tocopherols and Tocotrienols
1.5 mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19%23μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
23 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, saltines, whole wheat (includes multi-grain)vs Blanched Almonds
0%0mg
Calcium
20%200mg
0 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg
Copper
97%0.87mg
0.33 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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80.7%6.46mg
Iron
34.7%2.78mg
6.46 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
54%227mg
88 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.6%1.88mg
Manganese
67.6%1.56mg
1.88 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%246mg
Phosphorus
58.2%408mg
246 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.17%278mg
Potassium
16.4%558mg
278 mgvs558 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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59%32.4μg
Selenium
4.93%2.7μg
32.4 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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102%1525mg
Sodium
1.07%16mg
1525 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.7%1.83mg
Zinc
23%2.5mg
1.83 mgvs2.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.33%12.4g
Water
0.1%3.82g
12.4 gvs3.82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Crackers, saltines, whole wheat (includes multi-grain) vs Blanched Almonds:
Comparing minerals per 500 calories for Crackers, saltines, whole wheat (includes multi-grain) vs Blanched Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Crackers, saltines, whole wheat (includes multi-grain)VS White Wheat BreadBlanched AlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS Roasted AlmondsBlanched AlmondsVS Roasted Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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