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

Weight per 500 calories

Almonds
86.4g
Crackers, saltines, whole wheat (includes multi-grain)
126g

Almonds have 1.5 times more energy per 100g than Crackers, saltines, whole wheat (includes multi-grain). It has very high energy density when compared to other foods. Crackers, saltines, whole wheat (includes multi-grain) having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Crackers, saltines, whole wheat (includes multi-grain)
7%
24%
69%
500 kcal ▼

Macro Nutrients

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
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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44.5%43g
Fat
14%13.5g
43 gvs13.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
10.3%3.3g
Saturated Fat
0%0g
3.3 gvs0 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.16%0.003g
Omega 3
62%0.99g
0.003 gvs0.99 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
47.6%8.1g
10.6 gvs8.1 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 .

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14.3%18.6g
Carbohydrate
66%85.7g
18.6 gvs85.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
0%0g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
NA
≤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]
0.095 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
NA
0.15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
NA
3.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28.4%10.8g
Fiber
22%8.4g
10.8 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
16%8.97g
18.3 gvs8.97 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
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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14.8%0.18mg
Vitamin B1
48.7%0.58mg
Thiamine
0.18 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
21.7%0.28mg
Riboflavin
0.98 mgvs0.28 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
19.5%3.12mg
Vitamin B3
34.8%5.56mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs5.56 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
8.13%0.41mg
Vitamin B5
16.4%0.82mg
Pantothenic acid
0.41 mgvs0.82 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
9.1%0.12mg
Vitamin B6
20.6%0.27mg
Pyridoxine
0.12 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
9.5%38μg
Vitamin B9
25.8%103μg
Folates and Folic Acid
38 μgvs103 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 .

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148%22mg
Vitamin E
9.97%1.5mg
Tocopherols and Tocotrienols
22 mgvs1.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
19%23μg
Phytomenadione or phylloquinone
0 μgvs23 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Crackers, saltines, whole wheat (includes multi-grain)
23.2%232mg
Calcium
0%0mg
232 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
99%0.89mg
Copper
37%0.33mg
0.89 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
40%3.2mg
Iron
80.7%6.46mg
3.2 mgvs6.46 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
55.5%233mg
Magnesium
21%88mg
233 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
82%1.9mg
Manganese
81.6%1.88mg
1.9 mgvs1.88 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
59.3%415mg
Phosphorus
35%246mg
415 mgvs246 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
18.6%633mg
Potassium
8.17%278mg
633 mgvs278 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
6.44%3.54μg
Selenium
59%32.4μg
3.54 μgvs32.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
102%1525mg
0.86 mgvs1525 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24.5%2.7mg
Zinc
16.7%1.83mg
2.7 mgvs1.83 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.33%12.4g
3.8 gvs12.4 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 500 calories of Almonds vs Crackers, saltines, whole wheat (includes multi-grain):
Comparing minerals per 500 calories for Almonds vs Crackers, saltines, whole wheat (includes multi-grain):
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCrackers, saltines, whole wheat (includes multi-grain)VS Blanched AlmondsAlmondsVS White Wheat BreadCrackers, saltines, whole wheat (includes multi-grain)VS White Wheat Bread
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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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