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

Weight per 100 calories

• Almonds: 17.3g
• Crackers, whole-wheat, reduced fat: 24g

Almonds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

Which food has more nutrients per 100 calories - Almonds or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	5.98% 0.096g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	14% 18g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.4% 0.29g	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	0.026% 0.019g	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	% 0.029g	% 0.077g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.22g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	6.9% 2.62g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	7.85% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	1.8% 7.2μg	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	29.5% 4.43mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	12% 0.11mg	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	8% 0.64mg	10.7% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.87% 29mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	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% 83mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	2.64% 89.7mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.16% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Almonds have 37.2 times more Vitamin B2 and 17.1 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 100 kcal.
• Both Almonds as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• Almonds have 5 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.3 times more Iron, 1.5 times more Manganese, 4.8 times more Selenium, 1036.9 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 4.7 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.6 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 184.6 times more Omega 3 and 4.9 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Fiber per 100 kcal.
• Both Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.