Comparing Nutrients in 100 calories Blanched Almonds VS Crackers, matzo, whole-wheat

Weight per 100 calories

• Blanched Almonds: 17g
• Crackers, matzo, whole-wheat: 28.5g

Blanched Almonds have 1.7 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.59% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	NA	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	NA	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	8.85% 3.36g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	8.67% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	7.07% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.5% 0.045mg	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	2.08% 8.3μg	2.5% 9.97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	4% 40mg	0.66% 6.55mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	11% 0.1mg	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	6.95% 0.56mg	16.6% 1.32mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	43.4% 1mg	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	11.6% 81.5mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.037% 1.37g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.6 times more Vitamin B2 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 6.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 100 kcal.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

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

• Blanched Almonds have 6.1 times more Calcium, 1.7 times more Copper and 1.2 times more Potassium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 2.4 times more Iron, 3.2 times more Manganese, 39.4 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 20.8 times more Fat, 9.7 times more Saturated Fat and 11.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 7.1 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.