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

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	42% 54.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	% 0.23g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 2.05g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	17% 6.48g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	11% 0.13mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.4% 21.6μg	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	5.2% 0.78mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	2.8% 28mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	32% 2.57mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	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	37.5% 263mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	36% 537mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 37.2 times more Vitamin B2 and 17.1 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Almonds:

• Crackers, whole-wheat, reduced fat have 1.3 times more Iron, 1.5 times more Manganese, 4.8 times more Selenium, 1036.9 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 5 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat, reduced fat have 184.6 times more Omega 3, 4.9 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 4.7 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.6 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Energy per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.