Comparing Nutrients in 500 calories Crackers, standard snack-type, regularVS Roasted Almonds

Weight per 500 calories

Crackers, standard snack-type, regular

98g

Roasted Almonds

83.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, regular or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Crackers, standard snack-type, regularvs Roasted 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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26.7%26g

Fat

45.3%44g

26 gvs44 g

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

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17%5.45g

Saturated Fat

10.7%3.42g

5.45 gvs3.42 g

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

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95%1.5g

Omega 3

0.52%0.008g

1.5 gvs0.008 g

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

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66.7%11.3g

Omega 6

63.7%11g

11.3 gvs11 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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46.2%60g

Carbohydrate

13.5%17.6g

60 gvs17.6 g

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

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11%8g

Sugars

5.6%4.06g

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

8 gvs4.06 g

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

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0.39%0.28g

Fructose

0.012%0.008g

≤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]

0.28 gvs0.008 g

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

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%0.46g

Glucose

%0.008g

0.46 gvs0.008 g

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

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%6.8g

Sucrose

%3.97g

6.8 gvs3.97 g

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

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5.93%2.25g

Fiber

24%9.1g

2.25 gvs9.1 g

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

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11.6%6.5g

Protein

31.3%17.5g

6.5 gvs17.5 g

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

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Vitamins

Crackers, standard snack-type, regularvs Roasted 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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34%0.41mg

Vitamin B1

5.37%0.064mg

Thiamine

0.41 mgvs0.064 mg

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

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34.4%0.45mg

Vitamin B2

77%1mg

Riboflavin

0.45 mgvs1 mg

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

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26.7%4.27mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

4.27 mgvs3.04 mg

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

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8.18%0.41mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.41 mgvs0.27 mg

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

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4.75%0.062mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.062 mgvs0.11 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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22.5%90μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

90 μgvs46 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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20%2.97mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

2.97 mgvs20 mg

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

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56.6%68μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

68 μgvs0 μg

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

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Minerals

Crackers, standard snack-type, regularvs Roasted Almonds

11.8%118mg

Calcium

22.4%224mg

118 mgvs224 mg

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

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11.3%0.1mg

Copper

102%0.92mg

0.1 mgvs0.92 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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49.4%3.95mg

Iron

39%3.1mg

3.95 mgvs3.1 mg

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

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4.2%17.6mg

Magnesium

55.5%233mg

17.6 mgvs233 mg

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

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21%0.48mg

Manganese

81%1.87mg

0.48 mgvs1.87 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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34.7%243mg

Phosphorus

56.3%394mg

243 mgvs394 mg

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

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3.4%116mg

Potassium

17.5%596mg

116 mgvs596 mg

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

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12%6.57μg

Selenium

3.04%1.67μg

6.57 μgvs1.67 μg

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

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47.5%712mg

Sodium

0.17%2.5mg

712 mgvs2.5 mg

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

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4.37%0.48mg

Zinc

25%2.77mg

0.48 mgvs2.77 mg

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

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0.083%3.08g

Water

0.054%2g

3.08 gvs2 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, standard snack-type, regular vs Roasted Almonds:

Crackers, standard snack-type, regular have 6.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.2 times more Vitamin B2, 1.8 times more Vitamin B6 and 6.7 times more Vitamin E than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, regular vs Roasted Almonds:

Crackers, standard snack-type, regular have 1.3 times more Iron, 3.9 times more Selenium and 283.8 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Calcium, 9 times more Copper, 13.2 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 5.8 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 500 calories:

Crackers, standard snack-type, regular have 1.6 times more Saturated Fat, 181.3 times more Omega 3, 3.4 times more Carbohydrate and 2 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.7 times more Fat, 4 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Dry Roasted Almonds have similar amounts of Energy and Omega 6 per 500 kcal.
Both Crackers, standard snack-type, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingRoasted AlmondsVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Crackers, standard snack-type, regularVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, standard snack-type, regular or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: