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

Weight per 300 calories

• Crackers, whole-wheat, low salt: 67.7g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Crackers, whole-wheat, low salt, which is very high in comparison to other foods. Crackers, whole-wheat, low salt having very high energy density.

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat, low salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	10.6% 5.96g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.53% 0.12mg	5.25% 0.068mg	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	4.74% 19μg	6.9% 27.6μg	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	3.9% 0.58mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.7% 5.62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	61.3% 0.55mg	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	26% 2.1mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	48.7% 1.1mg	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	28.5% 200mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	18% 9.95μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.049% 1.83g	0.033% 1.2g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat, low salt or Roasted Almonds?

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

• 300 calories of Crackers, whole-wheat, low salt have 3.5 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 8.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 20.6 times more Vitamin E than Crackers, whole-wheat, low salt.
• 300 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Crackers, whole-wheat, low salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat, low salt vs Roasted Almonds:

• 300 calories of Crackers, whole-wheat, low salt have 1.4 times more Manganese, 9.9 times more Selenium and 83.7 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds contain similar levels of Iron, Phosphorus and Zinc per 300 calories.
• 300 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium and Potassium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat, low salt have 50.8 times more Omega 3, 4.4 times more Carbohydrate and 1.3 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.3 times more Fat, 1.5 times more Omega 6 and 1.8 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3