Comparing Nutrients in 100 calories Crackers, whole-wheat, low saltVS Blanched Almonds

Weight per 100 calories

Crackers, whole-wheat, low salt

22.6g

Blanched Almonds

17g

Blanched Almonds have 1.3 times more energy per unit of mass than Crackers, whole-wheat, low salt, which is very high in comparison to other foods. Crackers, whole-wheat, low salt having very high energy density.

Which food has more nutrients per 100 calories - Crackers, whole-wheat, low salt or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat, low salt

33%

59%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Crackers, whole-wheat, low saltvs Blanched 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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4%3.9g

Fat

9.18%8.9g

3.9 gvs8.9 g

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

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2.4%0.77g

Saturated Fat

2.1%0.67g

0.77 gvs0.67 g

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

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5.3%0.085g

Omega 3

0.042%0.001g

0.085 gvs0.001 g

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

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8.26%1.4g

Omega 6

12.3%2.1g

1.4 gvs2.1 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%15.5g

Carbohydrate

2.43%3.16g

15.5 gvs3.16 g

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

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0.12%0.084g

Sugars

1.1%0.78g

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

0.084 gvs0.78 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%0.76g

NA gvs0.76 g

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

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6.24%2.37g

Fiber

4.4%1.68g

2.37 gvs1.68 g

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

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3.55%2g

Protein

6.48%3.63g

2 gvs3.63 g

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

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Vitamins

Crackers, whole-wheat, low saltvs Blanched 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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3.8%0.045mg

Vitamin B1

2.7%0.032mg

Thiamine

0.045 mgvs0.032 mg

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

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1.74%0.023mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.023 mgvs0.12 mg

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

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6.38%1.02mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

1.02 mgvs0.59 mg

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

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3.67%0.18mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.18 mgvs0.053 mg

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

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3.18%0.041mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.041 mgvs0.019 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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1.6%6.32μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

6.32 μgvs8.3 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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1.3%0.19mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.19 mgvs4.03 mg

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

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1.56%1.87μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.87 μgvs0 μg

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

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Minerals

Crackers, whole-wheat, low saltvs Blanched Almonds

1.13%11.3mg

Calcium

4%40mg

11.3 mgvs40 mg

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

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11%0.1mg

Copper

19.3%0.17mg

0.1 mgvs0.17 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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8.7%0.7mg

Iron

6.95%0.56mg

0.7 mgvs0.56 mg

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

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5.32%22.3mg

Magnesium

11%45.4mg

22.3 mgvs45.4 mg

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

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22%0.51mg

Manganese

13.5%0.31mg

0.51 mgvs0.31 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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9.5%66.6mg

Phosphorus

11.6%81.5mg

66.6 mgvs81.5 mg

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

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1.97%67mg

Potassium

3.3%112mg

67 mgvs112 mg

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

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6.03%3.3μg

Selenium

0.99%0.54μg

3.3 μgvs0.54 μg

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

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2.8%42mg

Sodium

0.21%3.22mg

42 mgvs3.22 mg

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

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4.4%0.49mg

Zinc

4.58%0.5mg

0.49 mgvs0.5 mg

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

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0.016%0.61g

Water

0.021%0.76g

0.61 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, whole-wheat, low salt vs Blanched Almonds:

Crackers, whole-wheat, low salt have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 5.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 20.7 times more Vitamin E than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat, low salt vs Blanched Almonds:

Crackers, whole-wheat, low salt have 1.3 times more Iron, 1.6 times more Manganese, 6.1 times more Selenium and 13 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 3.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium and 1.7 times more Potassium than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Blanched Almonds have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, whole-wheat, low salt have 125.2 times more Omega 3, 4.9 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 2.3 times more Fat, 1.5 times more Omega 6, 9.4 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, low salt.
Both Crackers, whole-wheat, low salt and Blanched Almonds have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Crackers, whole-wheat, low salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, whole-wheat, low saltVS Bread, white, commercially prepared, toasted, low sodium no saltBlanched AlmondsVS Bread, white, commercially prepared, toasted, low sodium no saltCrackers, whole-wheat, low saltVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Crackers, whole-wheat, low saltVS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, whole-wheat, low salt or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: