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

Weight per 100 calories

• Roasted Almonds: 16.7g
• Crackers, whole-wheat, reduced fat: 24g

Roasted 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.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Roasted 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	9.06% 8.8g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	5.98% 0.096g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	2.7% 3.5g	14% 18g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	% 0.077g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.22g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	6.9% 2.62g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	1.07% 0.013mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.85% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	3.64% 0.047mg	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	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	26.6% 4mg	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

	Roasted Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	20.4% 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	7.8% 0.62mg	10.7% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	6.87% 29mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	24% 0.55mg	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	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.64% 89.7mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	6.16% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.017% 0.62g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Roasted Almonds have 37.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.4 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 100 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Roasted Almonds have 4.8 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 1.4 times more Iron, 1.5 times more Manganese, 10.1 times more Selenium, 357 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, whole-wheat, reduced fat contain similar levels of Phosphorus per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 4.8 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 57.2 times more Omega 3, 5.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3