Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Roasted Almonds

Weight per 100 calories

Crackers, toast thins, low sodium

22.6g

Roasted Almonds

16.7g

Dry Roasted Almonds have 1.4 times more energy per unit of mass than Crackers, toast thins, low sodium, which is very high in comparison to other foods. Crackers, toast thins, low sodium having very high energy density.

Which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs Roasted 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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3.76%3.65g

Fat

9.06%8.8g

3.65 gvs8.8 g

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

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2.3%0.73g

Saturated Fat

2.14%0.68g

0.73 gvs0.68 g

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

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13.7%0.22g

Omega 3

0.1%0.002g

0.22 gvs0.002 g

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

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10%1.73g

Omega 6

12.7%2.16g

1.73 gvs2.16 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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11.8%15.3g

Carbohydrate

2.7%3.5g

15.3 gvs3.5 g

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

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4.03%2.9g

Sugars

1.12%0.81g

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

2.9 gvs0.81 g

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

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Fructose

0.002%0.002g

≤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]

NA gvs0.002 g

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

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Glucose

%0.002g

NA gvs0.002 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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5.78%2.2g

Fiber

4.8%1.82g

2.2 gvs1.82 g

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

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2.6%1.46g

Protein

6.26%3.5g

1.46 gvs3.5 g

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

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Vitamins

Crackers, toast thins, low sodiumvs Roasted Almonds

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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7.03%0.084mg

Vitamin B1

1.07%0.013mg

Thiamine

0.084 mgvs0.013 mg

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

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2.2%0.029mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.029 mgvs0.2 mg

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

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5.26%0.84mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs0.61 mg

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

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Vitamin B5

1.07%0.054mg

Pantothenic acid

NA mgvs0.054 mg

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

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5.3%0.069mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.069 mgvs0.023 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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1.87%7.47μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

7.47 μgvs9.2 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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2.55%0.38mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.38 mgvs4 mg

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

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5.2%6.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.24 μgvs0 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Roasted Almonds

0%0mg

Calcium

4.5%45mg

0 mgvs45 mg

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

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7.7%0.069mg

Copper

20.4%0.18mg

0.069 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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9.84%0.79mg

Iron

7.8%0.62mg

0.79 mgvs0.62 mg

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

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5.5%23mg

Magnesium

11%46.7mg

23 mgvs46.7 mg

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

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Manganese

16.2%0.37mg

NA mgvs0.37 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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8.6%60mg

Phosphorus

11.3%78.8mg

60 mgvs78.8 mg

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

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2.04%69.2mg

Potassium

3.5%119mg

69.2 mgvs119 mg

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

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19%10.4μg

Selenium

0.61%0.33μg

10.4 μgvs0.33 μg

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

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2.67%40mg

Sodium

0.033%0.5mg

40 mgvs0.5 mg

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

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4%0.44mg

Zinc

5.03%0.55mg

0.44 mgvs0.55 mg

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

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0.05%1.84g

Water

0.011%0.4g

1.84 gvs0.4 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, toast thins, low sodium vs Roasted Almonds:

Crackers, toast thins, low sodium have 6.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7 times more Vitamin B2 and 10.5 times more Vitamin E than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 kcal.
Both Crackers, toast thins, low sodium as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, toast thins, low sodium vs Roasted Almonds:

Crackers, toast thins, low sodium have 1.3 times more Iron, 31.2 times more Selenium and 79.8 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain more Calcium, 2.6 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Crackers, toast thins, low sodium.

Comparison of macro-nutrients per 100 calories:

Crackers, toast thins, low sodium have 131.1 times more Omega 3, 4.4 times more Carbohydrate, 3.6 times more Sugars and 1.2 times more Fiber than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.4 times more Fat, 1.3 times more Omega 6 and 2.4 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Crackers, toast thins, low sodium as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingRoasted AlmondsVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, toast thins, low sodiumVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, toast thins, low sodium or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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