Comparing Nutrients in 100 calories Crackers, whole-wheat, reduced fat VS Oil Roasted Almonds

Weight per 100 calories

• Crackers, whole-wheat, reduced fat: 24g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 1.5 times more energy per unit of mass than Crackers, whole-wheat, reduced fat, which is very high in comparison to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat, reduced fat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	5.98% 0.096g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	1.03% 0.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.077g	% 0.007g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.72g	g per day for Men 19-50 years
Fiber	6.9% 2.62g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	4.87% 2.73g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.044mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.85% 1.26mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.8% 7.2μg	1.1% 4.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17.5% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10.7% 0.86mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	17.6% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.5mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	2.64% 89.7mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	6.16% 3.4μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.012% 0.46g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Reduced Fat VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat, reduced fat or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Crackers, whole-wheat, reduced fat vs Oil Roasted Almonds:

• 100 calories of Crackers, whole-wheat, reduced fat have 2.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 24.3 times more Vitamin B2 and 16.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• 100 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin E
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, whole-wheat, reduced fat vs Oil Roasted Almonds:

• 100 calories of Crackers, whole-wheat, reduced fat have 1.4 times more Iron, 1.4 times more Manganese, 5 times more Selenium, 1087.1 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 5.1 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds contain similar levels of Phosphorus per 100 calories.
• 100 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat, reduced fat have more Omega 3, 6.2 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain 5 times more Fat, 2.7 times more Saturated Fat, 2.9 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3