Comparing Nutrients in 300 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Almonds

Weight per 300 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 64.5g
• Almonds: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	27% 35.2g	8.6% 11g	130g per day for Men 19-50 years
Sugars	8.37% 6.07g	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	NA	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	16% 6.06g	17% 6.48g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	12% 47.7μg	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	11.3% 1.7mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	24.8% 2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.6% 165mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.26% 213mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.72g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Almonds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 2 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2 and 7.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Almonds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 5.7 times more Selenium and 790.7 times more Sodium than Almonds.
• While Almonds contain 6.5 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Almonds have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Saturated Fat, 198.4 times more Omega 3, 3.2 times more Carbohydrate and 2.7 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat and 2.5 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.