Comparing Nutrients in 100 calories Crackers, saltines (includes oyster, soda, soup)VS Almonds

Weight per 100 calories

Crackers, saltines (includes oyster, soda, soup)

24g

Almonds

17.3g

Almonds have 1.4 times more energy per unit of mass than Crackers, saltines (includes oyster, soda, soup), which is very high in comparison to other foods. Crackers, saltines (includes oyster, soda, soup) having very high energy density.

Which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.13%2.07g

Fat

8.9%8.62g

2.07 gvs8.62 g

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

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1.24%0.4g

Saturated Fat

2.05%0.66g

0.4 gvs0.66 g

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

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8.27%0.13g

Omega 3

0.032%0.001g

0.13 gvs0.001 g

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

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6%1.02g

Omega 6

12.5%2.13g

1.02 gvs2.13 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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13.6%17.7g

Carbohydrate

2.86%3.72g

17.7 gvs3.72 g

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

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0.43%0.31g

Sugars

1.04%0.75g

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

0.31 gvs0.75 g

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

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0.063%0.045g

Fructose

0.026%0.019g

≤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]

0.045 gvs0.019 g

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

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%0.029g

Glucose

%0.029g

0.029 gvs0.029 g

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

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%0g

Sucrose

%0.68g

0 gvs0.68 g

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

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1.76%0.67g

Fiber

5.7%2.16g

0.67 gvs2.16 g

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

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4.04%2.26g

Protein

6.52%3.65g

2.26 gvs3.65 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Almonds

0.027%0.24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.24 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

2.95%0.035mg

Thiamine

0.17 mgvs0.035 mg

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

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8.96%0.12mg

Vitamin B2

15%0.2mg

Riboflavin

0.12 mgvs0.2 mg

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

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9.63%1.54mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.54 mgvs0.62 mg

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

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2.56%0.13mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.13 mgvs0.081 mg

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

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1.6%0.021mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.021 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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8%32μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

32 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.9%0.022μg

Vitamin B12

0%0μg

Cobalamin

0.022 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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1.83%0.28mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.28 mgvs4.43 mg

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

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5.06%6.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.08 μgvs0 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Almonds

0.45%4.55mg

Calcium

4.65%46.5mg

4.55 mgvs46.5 mg

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

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3.7%0.033mg

Copper

19.8%0.18mg

0.033 mgvs0.18 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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16.7%1.33mg

Iron

8%0.64mg

1.33 mgvs0.64 mg

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

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1.3%5.5mg

Magnesium

11%46.6mg

5.5 mgvs46.6 mg

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

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7.14%0.16mg

Manganese

16.4%0.38mg

0.16 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.5%24.4mg

Phosphorus

12%83mg

24.4 mgvs83 mg

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

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1.07%36.4mg

Potassium

3.72%127mg

36.4 mgvs127 mg

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

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4.5%2.46μg

Selenium

1.3%0.71μg

2.46 μgvs0.71 μg

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

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15%225mg

Sodium

0.012%0.17mg

225 mgvs0.17 mg

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

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1.5%0.17mg

Zinc

4.9%0.54mg

0.17 mgvs0.54 mg

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

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0.033%1.2g

Water

0.021%0.76g

1.2 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Crackers, saltines (includes oyster, soda, soup) vs Almonds:

Crackers, saltines (includes oyster, soda, soup) have 4.7 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 1.7 times more Vitamin B2 and 16.1 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Almonds have similar amounts of Vitamin B6 per 100 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, saltines (includes oyster, soda, soup) vs Almonds:

Crackers, saltines (includes oyster, soda, soup) have 2.1 times more Iron, 3.5 times more Selenium and 1303.4 times more Sodium than Almonds.
While Almonds contain 10.2 times more Calcium, 5.4 times more Copper, 8.5 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 3.5 times more Potassium and 3.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 100 calories:

Crackers, saltines (includes oyster, soda, soup) have 255.3 times more Omega 3 and 4.8 times more Carbohydrate than Almonds.
While Almonds contain 4.2 times more Fat, 1.7 times more Saturated Fat, 2.1 times more Omega 6, 2.4 times more Sugars, 3.2 times more Fiber and 1.6 times more Protein than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Almonds have similar amounts of Energy per 100 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularAlmondsVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, saltines (includes oyster, soda, soup)VS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, saltines (includes oyster, soda, soup) or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: