Comparing Nutrients in 300 calories Crackers, standard snack-type, regular, low salt VS Almonds

Weight per 300 calories

• Crackers, standard snack-type, regular, low salt: 59.8g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Crackers, standard snack-type, regular, low salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	7.05% 2.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	24.5% 0.39g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	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	28% 36.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	2.5% 0.96g	17% 6.48g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	13.4% 53.8μg	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% 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	8.1% 1.2mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Calcium	7.17% 71.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	27% 2.15mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	19.5% 136mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular, low salt have 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 10.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt 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, standard snack-type, regular, low salt vs Almonds:

• Crackers, standard snack-type, regular, low salt have 1.9 times more Selenium and 249.1 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 4.2 times more Copper, 8.7 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular, low salt have 251.8 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 2.1 times more Sugars, 6.8 times more Fiber and 2.5 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 300 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.