Comparing Nutrients in 100 calories AlmondsVS Crackers, standard snack-type, regular

Weight per 100 calories

Almonds

17.3g

Crackers, standard snack-type, regular

19.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Almonds or Crackers, standard snack-type, regular?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Crackers, standard snack-type, regular

47%

48%

100 kcal ▼

Macro Nutrients

Almondsvs Crackers, standard snack-type, regular

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

5.34%5.2g

8.62 gvs5.2 g

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

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2.05%0.66g

Saturated Fat

3.4%1.1g

0.66 gvs1.1 g

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

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0.032%0.001g

Omega 3

19%0.3g

0.001 gvs0.3 g

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

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12.5%2.13g

Omega 6

13.3%2.27g

2.13 gvs2.27 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

9.25%12g

3.72 gvs12 g

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

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1.04%0.75g

Sugars

2.2%1.6g

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

0.75 gvs1.6 g

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

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0.026%0.019g

Fructose

0.078%0.057g

≤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 gvs0.057 g

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

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%0.029g

Glucose

%0.092g

0.029 gvs0.092 g

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

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%0.68g

Sucrose

%1.36g

0.68 gvs1.36 g

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

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5.7%2.16g

Fiber

1.2%0.45g

2.16 gvs0.45 g

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

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6.52%3.65g

Protein

2.32%1.3g

3.65 gvs1.3 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Crackers, standard snack-type, regular

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

6.8%0.082mg

Thiamine

0.035 mgvs0.082 mg

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

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15%0.2mg

Vitamin B2

6.88%0.089mg

Riboflavin

0.2 mgvs0.089 mg

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

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3.9%0.62mg

Vitamin B3

5.33%0.85mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.85 mg

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

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1.63%0.081mg

Vitamin B5

1.64%0.082mg

Pantothenic acid

0.081 mgvs0.082 mg

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

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1.82%0.024mg

Vitamin B6

0.95%0.012mg

Pyridoxine

0.024 mgvs0.012 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

4.5%18μg

Folates and Folic Acid

7.6 μgvs18 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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

3.96%0.59mg

Tocopherols and Tocotrienols

4.43 mgvs0.59 mg

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

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0%0μg

Vitamin K

11.3%13.6μg

Phytomenadione or phylloquinone

0 μgvs13.6 μg

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

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Minerals

Almondsvs Crackers, standard snack-type, regular

4.65%46.5mg

Calcium

2.35%23.5mg

46.5 mgvs23.5 mg

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

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19.8%0.18mg

Copper

2.27%0.02mg

0.18 mgvs0.02 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

9.88%0.79mg

0.64 mgvs0.79 mg

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

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11%46.6mg

Magnesium

0.84%3.53mg

46.6 mgvs3.53 mg

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

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16.4%0.38mg

Manganese

4.2%0.096mg

0.38 mgvs0.096 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

6.95%48.6mg

83 mgvs48.6 mg

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

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3.72%127mg

Potassium

0.68%23mg

127 mgvs23 mg

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

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1.3%0.71μg

Selenium

2.4%1.3μg

0.71 μgvs1.3 μg

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

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0.012%0.17mg

Sodium

9.5%142mg

0.17 mgvs142 mg

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

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4.9%0.54mg

Zinc

0.87%0.096mg

0.54 mgvs0.096 mg

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

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0.021%0.76g

Water

0.017%0.62g

0.76 gvs0.62 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, standard snack-type, regular:

Almonds have 2.2 times more Vitamin B2, 1.9 times more Vitamin B6 and 7.5 times more Vitamin E than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Crackers, standard snack-type, regular have similar amounts of Vitamin B5 per 100 kcal.
Both Almonds as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

Almonds have 2 times more Calcium, 8.7 times more Copper, 13.2 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Potassium and 5.6 times more Zinc than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.9 times more Selenium and 824.2 times more Sodium than Almonds.
Both Almonds and Crackers, standard snack-type, regular have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 1.7 times more Fat, 4.8 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 1.7 times more Saturated Fat, 585.1 times more Omega 3, 3.2 times more Carbohydrate and 2.1 times more Sugars than Almonds.
Both Almonds and Crackers, standard snack-type, regular have similar amounts of Energy and Omega 6 per 100 kcal.
Both Almonds as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCrackers, standard snack-type, regularVS Blanched AlmondsAlmondsVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Crackers, standard snack-type, regular

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Crackers, standard snack-type, regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: