Comparing Nutrients in 300 calories Crackers, whole-wheat VS Almonds

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Almonds: 51.8g

Almonds have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	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	37.6% 49g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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% 0g	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	% 0.22g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 2.05g	g per day for Men 19-50 years
Fiber	19% 7.24g	17% 6.48g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	4.9% 19.7μg	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	6.6% 0.99mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	29.3% 2.35mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	33.2% 233mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 40 times more Vitamin B2 and 13.4 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Crackers, whole-wheat 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, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.2 times more Iron, 1.3 times more Manganese, 3.3 times more Selenium and 1084.8 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat have 381 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.7 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.