Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Almonds

Weight per 500 calories

Crackers, standard snack-type, with whole wheat

108g

Almonds

86.4g

Almonds have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs 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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20%19.3g

Fat

44.5%43g

19.3 gvs43 g

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

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14.7%4.7g

Saturated Fat

10.3%3.3g

4.7 gvs3.3 g

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

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60.2%0.96g

Omega 3

0.16%0.003g

0.96 gvs0.003 g

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

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44.7%7.6g

Omega 6

62.6%10.6g

7.6 gvs10.6 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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56.8%74g

Carbohydrate

14.3%18.6g

74 gvs18.6 g

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

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15.5%11.3g

Sugars

5.2%3.76g

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

11.3 gvs3.76 g

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

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0.27%0.19g

Fructose

0.13%0.095g

≤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]

0.19 gvs0.095 g

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

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%0.26g

Glucose

%0.15g

0.26 gvs0.15 g

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

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%10.5g

Sucrose

%3.4g

10.5 gvs3.4 g

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

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14%5.3g

Fiber

28.4%10.8g

5.3 gvs10.8 g

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

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14%7.87g

Protein

32.6%18.3g

7.87 gvs18.3 g

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

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Vitamins

Crackers, standard snack-type, with whole wheatvs 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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28.8%0.35mg

Vitamin B1

14.8%0.18mg

Thiamine

0.35 mgvs0.18 mg

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

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20%0.26mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.26 mgvs0.98 mg

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

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30%4.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs3.12 mg

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

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10.3%0.51mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.51 mgvs0.41 mg

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

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15%0.19mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.19 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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15.7%62.6μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

62.6 μgvs38 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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21%3.13mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

3.13 mgvs22 mg

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

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12.8%15.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

15.3 μgvs0 μg

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

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Minerals

Crackers, standard snack-type, with whole wheatvs Almonds

18%180mg

Calcium

23.2%232mg

180 mgvs232 mg

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

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23.6%0.21mg

Copper

99%0.89mg

0.21 mgvs0.89 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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49.3%3.94mg

Iron

40%3.2mg

3.94 mgvs3.2 mg

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

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12%50.8mg

Magnesium

55.5%233mg

50.8 mgvs233 mg

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

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43%0.99mg

Manganese

82%1.9mg

0.99 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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55%384mg

Phosphorus

59.3%415mg

384 mgvs415 mg

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

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6.64%226mg

Potassium

18.6%633mg

226 mgvs633 mg

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

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17%9.4μg

Selenium

6.44%3.54μg

9.4 μgvs3.54 μg

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

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54%808mg

Sodium

0.058%0.86mg

808 mgvs0.86 mg

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

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11%1.2mg

Zinc

24.5%2.7mg

1.2 mgvs2.7 mg

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

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0.08%2.95g

Water

0.1%3.8g

2.95 gvs3.8 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, with whole wheat vs Almonds:

Crackers, standard snack-type, with whole wheat have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 3.7 times more Vitamin B2 and 7.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat as well as 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, with whole wheat vs Almonds:

Crackers, standard snack-type, with whole wheat have 1.2 times more Iron, 2.7 times more Selenium and 935.4 times more Sodium than Almonds.
While Almonds contain 1.3 times more Calcium, 4.2 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 2.8 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, standard snack-type, with whole wheat have 1.4 times more Saturated Fat, 371.8 times more Omega 3, 4 times more Carbohydrate and 3 times more Sugars than Almonds.
While Almonds contain 2.2 times more Fat, 1.4 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Almonds have similar amounts of Energy per 500 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonAlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheatVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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