Comparing Nutrients in 300 calories Crackers, wheat, reduced fat VS Almonds

Weight per 300 calories

• Crackers, wheat, reduced fat: 67.6g
• Almonds: 51.8g

Almonds have 1.3 times more energy per unit of mass than Crackers, wheat, reduced fat, which is very high in comparison to other foods. Crackers, wheat, reduced fat having very high energy density.

Which food has more nutrients per 300 calories - Crackers, wheat, reduced fat or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.03g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.18g	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	37% 48.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	14% 10g	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	0.82% 0.59g	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	% 1.05g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 6.24g	% 2.05g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	21.5% 86μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.94% 0.095μg	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	5.3% 0.8mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	5.4% 54mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	42.4% 3.4mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	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	25% 174mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7.03μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, reduced fat vs Almonds:

• Crackers, wheat, reduced fat have 4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.2 times more Vitamin B2 and 16.7 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, reduced fat vs Almonds:

• Crackers, wheat, reduced fat have 1.8 times more Iron, 1.3 times more Manganese, 3.3 times more Selenium and 1011.9 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Calcium, 3.5 times more Copper, 4.4 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Zinc than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, reduced fat have 376.9 times more Omega 3, 4.3 times more Carbohydrate and 4.5 times more Sugars than Almonds.
• While Almonds contain 2.9 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Almonds have similar amounts of Energy per 300 kcal.
• Both Crackers, wheat, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.