Comparing Nutrients in 100 calories Roasted Almonds VS Crackers, snack, Goya Crackers

Weight per 100 calories

• Roasted Almonds: 16.7g
• Crackers, snack, Goya Crackers: 23g

Roasted Almonds have 1.4 times more energy per 100g than Crackers, snack, Goya Crackers. It has very high energy density when compared to other foods. Crackers, snack, Goya Crackers having very high energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Crackers, snack, Goya Crackers?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Roasted Almonds	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.75% 0.54g	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	0.002% 0.002g	0.15% 0.11g	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	% 0.002g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	2.3% 0.88g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	NA	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	2.3% 9.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	26.6% 4mg	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

	Roasted Almonds	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	3.98% 0.036mg	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	7.8% 0.62mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	6.28% 0.14mg	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	11.3% 78.8mg	4.8% 33.5mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.84% 28.6mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	10.2% 154mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.46% 0.27mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.037% 1.37g	3700g per day for Men 19-50 years

Roasted Almonds VS Crackers, Snack, Goya Crackers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Crackers, snack, Goya Crackers?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Crackers, snack, Goya Crackers:

• Both Dry Roasted Almonds and Crackers, snack, Goya Crackers have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Roasted Almonds vs Crackers, snack, Goya Crackers:

• 100 calories of Roasted Almonds have 12.1 times more Calcium, 5.1 times more Copper, 5.2 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium and 2 times more Zinc than Crackers, snack, Goya Crackers.
• While 100 kcal of Crackers, snack, Goya Crackers contain 2.1 times more Iron and 306.1 times more Sodium than Dry Roasted Almonds.
• 100 calories of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 2.8 times more Fat, 6.3 times more Omega 6 and 2.1 times more Fiber than Crackers, snack, Goya Crackers.
• While 100 kcal of Crackers, snack, Goya Crackers contain 2.1 times more Saturated Fat and 4.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, snack, Goya Crackers offer comparable quantities of Energy and Protein per 100 calories.
• Both Dry Roasted Almonds as well as Crackers, snack, Goya Crackers provide inadequate amounts of Omega 3 in 100 calories.