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

Weight per 300 calories

• Crackers, standard snack-type, regular, low salt: 59.8g
• Blanched Almonds: 50.8g

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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	7.05% 2.26g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	24.5% 0.39g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	3.25% 2.35g	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% 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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	2.5% 0.96g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.24% 0.16mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	13.4% 53.8μg	6.23% 25μg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.17% 71.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.84% 16mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	40.6% 0.93mg	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	19.5% 136mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	13.7% 1.5mg	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 Blanched Almonds:

• Crackers, standard snack-type, regular, low salt have 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2, 1.8 times more Vitamin B6 and 10 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Blanched Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Blanched 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 Blanched Almonds:

• Crackers, standard snack-type, regular, low salt have 1.3 times more Iron, 2.4 times more Selenium and 13.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 4.1 times more Copper, 8.4 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium and 3.7 times more Zinc than Crackers, standard snack-type, regular, low salt.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular, low salt have 192.5 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 2.2 times more Sugars, 5.3 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 Blanched 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.