Comparing Nutrients in 100 calories AlmondsVS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

Almonds

17.3g

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

25g

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

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

24%

69%

100 kcal ▼

Macro Nutrients

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

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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8.9%8.62g

Fat

2.77%2.7g

8.62 gvs2.7 g

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

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2.05%0.66g

Saturated Fat

0%0g

0.66 gvs0 g

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

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0.032%0.001g

Omega 3

12.4%0.2g

0.001 gvs0.2 g

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

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12.5%2.13g

Omega 6

9.5%1.6g

2.13 gvs1.6 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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2.86%3.72g

Carbohydrate

13%17g

3.72 gvs17 g

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

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1.04%0.75g

Sugars

0%0g

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

0.75 gvs0 g

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

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0.026%0.019g

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]

0.019 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%0.68g

Sucrose

0.68 gvsNA g

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

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5.7%2.16g

Fiber

4.43%1.7g

2.16 gvs1.7 g

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

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6.52%3.65g

Protein

3.2%1.8g

3.65 gvs1.8 g

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

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Vitamins

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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2.95%0.035mg

Vitamin B1

9.74%0.12mg

Thiamine

0.035 mgvs0.12 mg

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

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15%0.2mg

Vitamin B2

4.35%0.057mg

Riboflavin

0.2 mgvs0.057 mg

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

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3.9%0.62mg

Vitamin B3

6.95%1.1mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.1 mg

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

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1.63%0.081mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.081 mgvs0.16 mg

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

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1.82%0.024mg

Vitamin B6

4.1%0.054mg

Pyridoxine

0.024 mgvs0.054 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

5.15%20.6μg

Folates and Folic Acid

7.6 μgvs20.6 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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29.5%4.43mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

4.43 mgvs0.3 mg

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

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0%0μg

Vitamin K

3.83%4.6μg

Phytomenadione or phylloquinone

0 μgvs4.6 μg

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

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Minerals

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

4.65%46.5mg

Calcium

0%0mg

46.5 mgvs0 mg

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

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19.8%0.18mg

Copper

7.43%0.067mg

0.18 mgvs0.067 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%0.64mg

Iron

16%1.3mg

0.64 mgvs1.3 mg

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

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11%46.6mg

Magnesium

4.2%17.6mg

46.6 mgvs17.6 mg

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

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16.4%0.38mg

Manganese

16.3%0.38mg

0.38 mgvs0.38 mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

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12%83mg

Phosphorus

7.04%49.2mg

83 mgvs49.2 mg

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

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3.72%127mg

Potassium

1.63%55.5mg

127 mgvs55.5 mg

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

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1.3%0.71μg

Selenium

11.8%6.5μg

0.71 μgvs6.5 μg

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

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0.012%0.17mg

Sodium

20.3%305mg

0.17 mgvs305 mg

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

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4.9%0.54mg

Zinc

3.33%0.37mg

0.54 mgvs0.37 mg

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

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0.021%0.76g

Water

0.067%2.47g

0.76 gvs2.47 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 Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Almonds have 3.5 times more Vitamin B2 and 14.8 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Almonds.
Both 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 100 kcal.

Comparing minerals per 100 calories for Almonds vs Crackers, saltines, whole wheat (includes multi-grain):

Almonds have more Calcium, 2.7 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 2 times more Iron, 9.2 times more Selenium and 1766.1 times more Sodium than Almonds.
Both Almonds and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 3.2 times more Fat, more Saturated Fat, 1.3 times more Omega 6, more Sugars, 1.3 times more Fiber and 2 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
While Crackers, saltines, whole wheat (includes multi-grain) contain 382.6 times more Omega 3 and 4.6 times more Carbohydrate than Almonds.
Both Almonds and Crackers, saltines, whole wheat (includes multi-grain) have similar amounts of Energy per 100 kcal.
Both Almonds as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Crackers, saltines, whole wheat (includes multi-grain)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: