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

Weight per 500 calories

Blanched Almonds
84.7g
Crackers, whole grain, sandwich-type, with peanut butter filling
108g

Blanched Almonds have 1.3 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 - Blanched Almonds or Crackers, whole grain, sandwich-type, with peanut butter filling?

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Crackers, whole grain, sandwich-type, with peanut butter filling
12%
41%
47%
500 kcal ▼

Macro Nutrients

Blanched 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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46%44.5g
Fat
23.5%22.8g
44.5 gvs22.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.5%3.35g
Saturated Fat
15.2%4.87g
3.35 gvs4.87 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.21%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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61.6%10.5g
Omega 6
25.4%4.3g
10.5 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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12%16g
Carbohydrate
45%58.7g
16 gvs58.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.4%3.92g
Sugars
14%10g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.92 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.025g
Glucose
NA
0.025 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.78g
Sucrose
NA
3.78 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.4g
Fiber
26.6%10g
8.4 gvs10 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.4%18g
Protein
27%15g
18 gvs15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched 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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13.5%0.16mg
Vitamin B1
30%0.36mg
Thiamine
0.16 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46.3%0.6mg
Vitamin B2
19%0.25mg
Riboflavin
0.6 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.5%2.97mg
Vitamin B3
42%6.75mg
Niacin, nicotinic acid, niacinamide
2.97 mgvs6.75 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
5.32%0.27mg
Vitamin B5
NA
Pantothenic acid
0.27 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.5%0.097mg
Vitamin B6
18%0.24mg
Pyridoxine
0.097 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
20%79.6μg
Folates and Folic Acid
41.5 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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134%20mg
Vitamin E
19%2.83mg
Tocopherols and Tocotrienols
20 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

Blanched Almondsvs Crackers, whole grain, sandwich-type, with peanut butter filling
20%200mg
Calcium
3.55%35.5mg
200 mgvs35.5 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 .

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 .

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34.7%2.78mg
Iron
41.3%3.3mg
2.78 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54%227mg
Magnesium
27.4%115mg
227 mgvs115 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
67.6%1.56mg
Manganese
NA
1.56 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
39.3%275mg
408 mgvs275 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
10.4%355mg
558 mgvs355 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.93%2.7μg
Selenium
36.6%20μg
2.7 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.07%16mg
Sodium
45.5%683mg
16 mgvs683 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23%2.5mg
Zinc
20%2.2mg
2.5 mgvs2.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.82g
Water
0.21%7.87g
3.82 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 Blanched Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:
Comparing minerals per 500 calories for Blanched Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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