Comparing Nutrients in 300 calories Crackers, saltines, fat-free, low-sodium VS Roasted Almonds

Weight per 300 calories

• Crackers, saltines, fat-free, low-sodium: 76.3g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.5 times more energy per unit of mass than Crackers, saltines, fat-free, low-sodium, which is very high in comparison to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, fat-free, low-sodium or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	5.42% 2.06g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	14.3% 8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	5.25% 0.068mg	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	23.7% 95μg	6.9% 27.6μg	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	0.61% 0.092mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.68% 16.8mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	61.3% 0.55mg	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	73.7% 5.9mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	4.73% 20mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	48.7% 1.1mg	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	12.3% 86.3mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.6% 87.8mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	43.2% 648mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, saltines, fat-free, low-sodium vs Roasted Almonds:

• Crackers, saltines, fat-free, low-sodium have 10.2 times more Vitamin B1, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 130.9 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, fat-free, low-sodium vs Roasted Almonds:

• Crackers, saltines, fat-free, low-sodium have 3.1 times more Iron, 16.3 times more Selenium and 430.6 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8 times more Calcium, 5 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.1 times more Potassium and 2.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 300 calories:

• Crackers, saltines, fat-free, low-sodium have 6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.6 times more Fat, 11 times more Saturated Fat, 13.1 times more Omega 6, 8.4 times more Sugars, 2.7 times more Fiber and 1.3 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.