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

Weight per 500 calories

Blanched Almonds

84.7g

Crackers, saltines, whole wheat (includes multi-grain)

126g

Blanched 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 - Blanched Almonds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Crackers, saltines, whole wheat (includes multi-grain)

24%

69%

500 kcal ▼

Macro Nutrients

Blanched 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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46%44.5g

Fat

14%13.5g

44.5 gvs13.5 g

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

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10.5%3.35g

Saturated Fat

0%0g

3.35 gvs0 g

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

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0.21%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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61.6%10.5g

Omega 6

47.6%8.1g

10.5 gvs8.1 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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12%16g

Carbohydrate

66%85.7g

16 gvs85.7 g

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

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5.4%3.92g

Sugars

0%0g

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

3.92 gvs0 g

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

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0%0g

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 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

22%8.4g

8.4 gvs8.4 g

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

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32.4%18g

Protein

16%8.97g

18 gvs8.97 g

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

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Vitamins

Blanched 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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13.5%0.16mg

Vitamin B1

48.7%0.58mg

Thiamine

0.16 mgvs0.58 mg

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

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46.3%0.6mg

Vitamin B2

21.7%0.28mg

Riboflavin

0.6 mgvs0.28 mg

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

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18.5%2.97mg

Vitamin B3

34.8%5.56mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs5.56 mg

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

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5.32%0.27mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.27 mgvs0.82 mg

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

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7.5%0.097mg

Vitamin B6

20.6%0.27mg

Pyridoxine

0.097 mgvs0.27 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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10.4%41.5μg

Vitamin B9

25.8%103μg

Folates and Folic Acid

41.5 μgvs103 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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134%20mg

Vitamin E

9.97%1.5mg

Tocopherols and Tocotrienols

20 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

Blanched Almondsvs Crackers, saltines, whole wheat (includes multi-grain)

20%200mg

Calcium

0%0mg

200 mgvs0 mg

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

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97%0.87mg

Copper

37%0.33mg

0.87 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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34.7%2.78mg

Iron

80.7%6.46mg

2.78 mgvs6.46 mg

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

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54%227mg

Magnesium

21%88mg

227 mgvs88 mg

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

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67.6%1.56mg

Manganese

81.6%1.88mg

1.56 mgvs1.88 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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58.2%408mg

Phosphorus

35%246mg

408 mgvs246 mg

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

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16.4%558mg

Potassium

8.17%278mg

558 mgvs278 mg

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

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4.93%2.7μg

Selenium

59%32.4μg

2.7 μgvs32.4 μg

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

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1.07%16mg

Sodium

102%1525mg

16 mgvs1525 mg

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

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23%2.5mg

Zinc

16.7%1.83mg

2.5 mgvs1.83 mg

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

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0.1%3.82g

Water

0.33%12.4g

3.82 gvs12.4 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 Blanched Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Blanched Almonds have 2.1 times more Vitamin B2 and 13.5 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Blanched Almonds have more Calcium, 2.6 times more Copper, 2.6 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 2.3 times more Iron, 12 times more Selenium and 94.7 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 3.3 times more Fat, more Saturated Fat, 1.3 times more Omega 6, more Sugars and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 292.4 times more Omega 3 and 5.4 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy and Fiber per 500 kcal.
Both Blanched Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: