Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter fillingVS Blanched Almonds

Weight per 500 calories

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

108g

Blanched Almonds

84.7g

Blanched Almonds have 1.3 times more energy per unit of mass than Crackers, whole grain, sandwich-type, with peanut butter filling, which is very high in comparison to other foods. Crackers, whole grain, sandwich-type, with peanut butter filling having very high energy density.

Which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

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

12%

41%

47%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Crackers, whole grain, sandwich-type, with peanut butter fillingvs 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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23.5%22.8g

Fat

46%44.5g

22.8 gvs44.5 g

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

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15.2%4.87g

Saturated Fat

10.5%3.35g

4.87 gvs3.35 g

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

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32%0.51g

Omega 3

0.21%0.003g

0.51 gvs0.003 g

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

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25.4%4.3g

Omega 6

61.6%10.5g

4.3 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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45%58.7g

Carbohydrate

12%16g

58.7 gvs16 g

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

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14%10g

Sugars

5.4%3.92g

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

10 gvs3.92 g

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

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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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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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26.6%10g

Fiber

22%8.4g

10 gvs8.4 g

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

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27%15g

Protein

32.4%18g

15 gvs18 g

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

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Vitamins

Crackers, whole grain, sandwich-type, with peanut butter fillingvs 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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30%0.36mg

Vitamin B1

13.5%0.16mg

Thiamine

0.36 mgvs0.16 mg

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

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19%0.25mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.25 mgvs0.6 mg

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

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42%6.75mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

6.75 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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18%0.24mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.24 mgvs0.097 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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20%79.6μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

79.6 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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19%2.83mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

2.83 mgvs20 mg

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

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4.03%4.84μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.84 μgvs0 μg

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

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Minerals

Crackers, whole grain, sandwich-type, with peanut butter fillingvs Blanched Almonds

3.55%35.5mg

Calcium

20%200mg

35.5 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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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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41.3%3.3mg

Iron

34.7%2.78mg

3.3 mgvs2.78 mg

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

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27.4%115mg

Magnesium

54%227mg

115 mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 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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39.3%275mg

Phosphorus

58.2%408mg

275 mgvs408 mg

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

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10.4%355mg

Potassium

16.4%558mg

355 mgvs558 mg

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

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36.6%20μg

Selenium

4.93%2.7μg

20 μgvs2.7 μg

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

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45.5%683mg

Sodium

1.07%16mg

683 mgvs16 mg

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

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20%2.2mg

Zinc

23%2.5mg

2.2 mgvs2.5 mg

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

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0.21%7.87g

Water

0.1%3.82g

7.87 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, whole grain, sandwich-type, with peanut butter filling vs Blanched Almonds:

Crackers, whole grain, sandwich-type, with peanut butter filling have 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 2.4 times more Vitamin B2 and 7.1 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Blanched Almonds:

Crackers, whole grain, sandwich-type, with peanut butter filling have 7.4 times more Selenium and 42.4 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 5.6 times more Calcium, 2.6 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Potassium than Crackers, whole grain, sandwich-type, with peanut butter filling.
Both Crackers, whole grain, sandwich-type, with peanut butter filling and Blanched Almonds have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Saturated Fat, 151.6 times more Omega 3, 3.7 times more Carbohydrate, 2.6 times more Sugars and 1.2 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 2 times more Fat and 2.4 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
Both Crackers, whole grain, sandwich-type, with peanut butter filling and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, whole grain, sandwich-type, with peanut butter fillingVS Crackers, water biscuitsBlanched AlmondsVS Crackers, water biscuitsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter fillingVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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