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

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Roasted Almonds: 50.2g

Dry Roasted 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.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted 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% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	42% 54.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0% 0g	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	% 0.23g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 2.4g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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% 0.13mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.4% 21.6μg	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	5.2% 0.78mg	80% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.8% 28mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	32% 2.57mg	23.4% 1.87mg	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	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	37.5% 263mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	36% 537mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.033% 1.2g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Reduced Fat VS Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Crackers, whole-wheat, reduced fat have 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 37.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.4 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• 300 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Crackers, whole-wheat, reduced fat have 1.4 times more Iron, 1.5 times more Manganese, 10.1 times more Selenium, 357 times more Sodium and 1.3 times more Zinc than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.8 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Roasted Almonds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat, reduced fat have 57.2 times more Omega 3, 5.2 times more Carbohydrate and 1.4 times more Fiber than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.8 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Omega 6 and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3