Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Oil Roasted Almonds

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Oil Roasted Almonds: 49.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, standard snack-type, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 2.16g	g per day for Men 19-50 years
Fiber	3.56% 1.35g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Oil 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	20.4% 0.24mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	4.5% 0.058mg	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	13.5% 54μg	3.34% 13.3μg	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	12% 1.8mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	52.4% 0.47mg	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	29.6% 2.37mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	53% 1.2mg	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	21% 146mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.037% 1.4g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Regular VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Oil Roasted Almonds:

• 300 calories of Crackers, standard snack-type, regular have 5.4 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.4 times more Vitamin B2 and 7.2 times more Vitamin E than Crackers, standard snack-type, regular.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Crackers, standard snack-type, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, standard snack-type, regular vs Oil Roasted Almonds:

• 300 calories of Crackers, standard snack-type, regular have 1.3 times more Iron, 1.9 times more Selenium and 864.1 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2 times more Calcium, 7.7 times more Copper, 12.8 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 5 times more Potassium and 5.3 times more Zinc than Crackers, standard snack-type, regular.
• 300 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, standard snack-type, regular have 1.6 times more Saturated Fat, more Omega 3, 4.1 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.8 times more Fat, 3.8 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Almonds offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3