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

Weight per 100 calories

• Blanched Almonds: 17g
• Crackers, whole-wheat: 23.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Blanched Almonds	Crackers, 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	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	8.4% 1.43g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.38% 0.28g	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	% 0.005g	% 0.075g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.2g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	4.42% 2.48g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, 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	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	3.33% 0.043mg	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	1.64% 6.56μg	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	27% 4.03mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	4% 40mg	0.84% 8.43mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	11% 0.098mg	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	9.78% 0.78mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.13% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	22% 0.5mg	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	11% 77.5mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.019% 0.69g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 24.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 12.2 times more Vitamin E than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Blanched Almonds have 4.7 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 1.4 times more Iron, 1.6 times more Manganese, 4.4 times more Selenium and 58.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2.7 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.8 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• While Crackers, whole-wheat contain 291.2 times more Omega 3, 5.1 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.