Comparing Nutrients in 500 calories AlmondsVS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

Almonds

86.4g

Crackers, standard snack-type, with whole wheat

108g

Almonds have 1.3 times more energy per 100g than Crackers, standard snack-type, with whole wheat. It has very high energy density when compared to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, standard snack-type, with whole wheat

35%

59%

500 kcal ▼

Macro Nutrients

Almondsvs Crackers, standard snack-type, with whole wheat

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

20%19.3g

43 gvs19.3 g

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

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10.3%3.3g

Saturated Fat

14.7%4.7g

3.3 gvs4.7 g

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

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0.16%0.003g

Omega 3

60.2%0.96g

0.003 gvs0.96 g

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

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62.6%10.6g

Omega 6

44.7%7.6g

10.6 gvs7.6 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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14.3%18.6g

Carbohydrate

56.8%74g

18.6 gvs74 g

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

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5.2%3.76g

Sugars

15.5%11.3g

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

3.76 gvs11.3 g

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

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0.13%0.095g

Fructose

0.27%0.19g

≤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 gvs0.19 g

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

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%0.15g

Glucose

%0.26g

0.15 gvs0.26 g

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

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%3.4g

Sucrose

%10.5g

3.4 gvs10.5 g

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

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28.4%10.8g

Fiber

14%5.3g

10.8 gvs5.3 g

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

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32.6%18.3g

Protein

14%7.87g

18.3 gvs7.87 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, standard snack-type, with whole wheat

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

28.8%0.35mg

Thiamine

0.18 mgvs0.35 mg

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

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75.6%0.98mg

Vitamin B2

20%0.26mg

Riboflavin

0.98 mgvs0.26 mg

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

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19.5%3.12mg

Vitamin B3

30%4.8mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs4.8 mg

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

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8.13%0.41mg

Vitamin B5

10.3%0.51mg

Pantothenic acid

0.41 mgvs0.51 mg

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

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9.1%0.12mg

Vitamin B6

15%0.19mg

Pyridoxine

0.12 mgvs0.19 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

15.7%62.6μg

Folates and Folic Acid

38 μgvs62.6 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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148%22mg

Vitamin E

21%3.13mg

Tocopherols and Tocotrienols

22 mgvs3.13 mg

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

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0%0μg

Vitamin K

12.8%15.3μg

Phytomenadione or phylloquinone

0 μgvs15.3 μg

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

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Minerals

Almondsvs Crackers, standard snack-type, with whole wheat

23.2%232mg

Calcium

18%180mg

232 mgvs180 mg

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

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99%0.89mg

Copper

23.6%0.21mg

0.89 mgvs0.21 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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40%3.2mg

Iron

49.3%3.94mg

3.2 mgvs3.94 mg

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

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55.5%233mg

Magnesium

12%50.8mg

233 mgvs50.8 mg

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

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82%1.9mg

Manganese

43%0.99mg

1.9 mgvs0.99 mg

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

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87%39μg

Molybdenum

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 .

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59.3%415mg

Phosphorus

55%384mg

415 mgvs384 mg

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

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18.6%633mg

Potassium

6.64%226mg

633 mgvs226 mg

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

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6.44%3.54μg

Selenium

17%9.4μg

3.54 μgvs9.4 μg

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

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0.058%0.86mg

Sodium

54%808mg

0.86 mgvs808 mg

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

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24.5%2.7mg

Zinc

11%1.2mg

2.7 mgvs1.2 mg

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

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0.1%3.8g

Water

0.08%2.95g

3.8 gvs2.95 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 Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 3.7 times more Vitamin B2 and 7.1 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
While Crackers, standard snack-type, with whole wheat contain 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.
Both Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Crackers, standard snack-type, with whole wheat:

Almonds have 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.
While Crackers, standard snack-type, with whole wheat contain 2.7 times more Selenium and 935.4 times more Sodium than Almonds.
Both Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCrackers, standard snack-type, with whole wheatVS Blanched AlmondsAlmondsVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Cookies, coconut macaroon

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: