Comparing Nutrients in 500 calories AlmondsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

Almonds

86.4g

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

108g

Almonds have 1.2 times more energy per 100g than Crackers, whole grain, sandwich-type, with peanut butter filling. It has very high energy density when compared 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 - Almonds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

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

12%

41%

47%

500 kcal ▼

Macro Nutrients

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

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

23.5%22.8g

43 gvs22.8 g

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

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10.3%3.3g

Saturated Fat

15.2%4.87g

3.3 gvs4.87 g

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

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0.16%0.003g

Omega 3

32%0.51g

0.003 gvs0.51 g

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

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62.6%10.6g

Omega 6

25.4%4.3g

10.6 gvs4.3 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

45%58.7g

18.6 gvs58.7 g

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

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5.2%3.76g

Sugars

14%10g

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

3.76 gvs10 g

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

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0.13%0.095g

Fructose

≤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

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

26.6%10g

10.8 gvs10 g

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

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32.6%18.3g

Protein

27%15g

18.3 gvs15 g

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

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Vitamins

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

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

30%0.36mg

Thiamine

0.18 mgvs0.36 mg

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

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75.6%0.98mg

Vitamin B2

19%0.25mg

Riboflavin

0.98 mgvs0.25 mg

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

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19.5%3.12mg

Vitamin B3

42%6.75mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs6.75 mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

18%0.24mg

Pyridoxine

0.12 mgvs0.24 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

20%79.6μg

Folates and Folic Acid

38 μgvs79.6 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

19%2.83mg

Tocopherols and Tocotrienols

22 mgvs2.83 mg

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

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0%0μg

Vitamin K

4.03%4.84μg

Phytomenadione or phylloquinone

0 μgvs4.84 μg

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

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Minerals

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

23.2%232mg

Calcium

3.55%35.5mg

232 mgvs35.5 mg

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

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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 .

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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

41.3%3.3mg

3.2 mgvs3.3 mg

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

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55.5%233mg

Magnesium

27.4%115mg

233 mgvs115 mg

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

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82%1.9mg

Manganese

1.9 mgvsNA 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

39.3%275mg

415 mgvs275 mg

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

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18.6%633mg

Potassium

10.4%355mg

633 mgvs355 mg

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

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6.44%3.54μg

Selenium

36.6%20μg

3.54 μgvs20 μg

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

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0.058%0.86mg

Sodium

45.5%683mg

0.86 mgvs683 mg

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

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24.5%2.7mg

Zinc

20%2.2mg

2.7 mgvs2.2 mg

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

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0.1%3.8g

Water

0.21%7.87g

3.8 gvs7.87 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, whole grain, sandwich-type, with peanut butter filling:

Almonds have 3.9 times more Vitamin B2 and 7.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 2 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
Both Almonds as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

Almonds have 6.5 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.2 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 5.7 times more Selenium and 790.7 times more Sodium than Almonds.
Both Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 1.9 times more Fat, 2.5 times more Omega 6 and 1.2 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
While Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.5 times more Saturated Fat, 198.4 times more Omega 3, 3.2 times more Carbohydrate and 2.7 times more Sugars than Almonds.
Both Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling have similar amounts of Energy and Fiber per 500 kcal.
Both Almonds as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Blanched AlmondsAlmondsVS Crackers, water biscuitsCrackers, whole grain, sandwich-type, with peanut butter fillingVS Crackers, water biscuits

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Crackers, whole grain, sandwich-type, with peanut butter filling

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: