Comparing Nutrients in 300 calories Crackers, rye, wafers, plain VS Almonds

Weight per 300 calories

• Crackers, rye, wafers, plain: 89.8g
• Almonds: 51.8g

Almonds have 1.7 times more energy per unit of mass than Crackers, rye, wafers, plain, which is very high in comparison to other foods. Crackers, rye, wafers, plain having high energy density.

Which food has more nutrients per 300 calories - Crackers, rye, wafers, plain or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	54% 20.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.88% 1.42mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.4μg	5.7% 22.8μg	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	0.1% 0.09mg	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	4.8% 0.72mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Calcium	3.6% 36mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	59.4% 0.53mg	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	66.7% 5.34mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	210% 4.8mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, rye, wafers, plain vs Almonds:

• Crackers, rye, wafers, plain have 3.6 times more Vitamin B1, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 18.5 times more Vitamin E than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, rye, wafers, plain vs Almonds:

• Crackers, rye, wafers, plain have 2.8 times more Iron, 4.3 times more Manganese, 1.2 times more Phosphorus, 10.1 times more Selenium, 965.6 times more Sodium and 1.6 times more Zinc than Almonds.
• While Almonds contain 3.9 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, rye, wafers, plain have 6.5 times more Carbohydrate and 3.2 times more Fiber than Almonds.
• While Almonds contain 32 times more Fat, 20.3 times more Saturated Fat, 20.4 times more Omega 6, 2.5 times more Sugars and 1.3 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Almonds have similar amounts of Energy per 300 kcal.
• Both Crackers, rye, wafers, plain as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.