Comparing Nutrients in 300 calories Crackers, water biscuits VS Blanched Almonds

Weight per 300 calories

• Crackers, water biscuits: 78g
• Blanched Almonds: 50.8g

Blanched Almonds have 1.5 times more energy per unit of mass than Crackers, water biscuits, which is very high in comparison to other foods. Crackers, water biscuits having high energy density.

Which food has more nutrients per 300 calories - Crackers, water biscuits or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, water biscuits	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.08% 0.081g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	43.8% 57g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	14.6% 5.55g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	7.23% 0.087mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.22% 0.029mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 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	4.7% 18.8μg	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	1.5% 0.23mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	0% 0mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	3.72% 15.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	11% 78mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.27% 77.3mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, water biscuits vs Blanched Almonds:

• Blanched Almonds contain 12.5 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 53.3 times more Vitamin E than Crackers, water biscuits.
• Both Crackers, water biscuits and Blanched Almonds have similar amounts of Vitamin B1 per 300 kcal.
• Both Crackers, water biscuits as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Crackers, water biscuits vs Blanched Almonds:

• Crackers, water biscuits have 15 times more Selenium and 46.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 5 times more Copper, more Iron, 8.7 times more Magnesium, 3.1 times more Phosphorus, 4.3 times more Potassium and 3 times more Zinc than Crackers, water biscuits.

Comparison of macro-nutrients per 300 calories:

• Crackers, water biscuits have 39.9 times more Omega 3 and 6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Fat, more Saturated Fat, 3.4 times more Omega 6, more Sugars and 2 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Blanched Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Crackers, water biscuits as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.