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

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Blanched Almonds: 50.8g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	42% 54.5g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0% 0g	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	% 0.23g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 2.27g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	11% 0.13mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.4% 21.6μg	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	5.2% 0.78mg	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.8% 28mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	32% 2.57mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	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	37.5% 263mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	36% 537mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	13.7% 1.5mg	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 Blanched Almonds:

• Crackers, whole-wheat, reduced fat have 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 22.8 times more Vitamin B2 and 15.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Blanched Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Blanched 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 Blanched Almonds:

• Crackers, whole-wheat, reduced fat have 1.5 times more Iron, 1.8 times more Manganese, 6.2 times more Selenium, 55.6 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Calcium, 1.6 times more Copper and 1.6 times more Magnesium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Blanched Almonds have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat, reduced fat have 141.1 times more Omega 3, 5.7 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.7 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.