Comparing Nutrients in 300 calories Nabisco, Nabisco Grahams Crackers VS Oil Roasted Almonds

Weight per 300 calories

• Nabisco, Nabisco Grahams Crackers: 70.8g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.4 times more energy per unit of mass than Nabisco, Nabisco Grahams Crackers, which is very high in comparison to other foods. Nabisco, Nabisco Grahams Crackers having very high energy density.

Discover which food has more nutrients per 300 calories - Nabisco, Nabisco Grahams Crackers or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.08g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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% 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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	6.33% 2.4g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	8.83% 4.95g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.44% 0.071mg	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	8.14% 32.5μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.6% 56mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	52.4% 0.47mg	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	36.5% 2.92mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.94% 41.7mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	20.4% 143mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	NA	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.037% 1.4g	3700g per day for Men 19-50 years

Nabisco, Nabisco Grahams Crackers VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nabisco, Nabisco Grahams Crackers or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Nabisco, Nabisco Grahams Crackers vs Oil Roasted Almonds:

• 300 calories of Nabisco, Nabisco Grahams Crackers have 3.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2.3 times more Vitamin B2 than Nabisco, Nabisco Grahams Crackers.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Nabisco, Nabisco Grahams Crackers as well as Oil Roasted Almonds have insufficient amounts of Vitamin B6 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Nabisco, Nabisco Grahams Crackers vs Oil Roasted Almonds:

• 300 calories of Nabisco, Nabisco Grahams Crackers have 1.6 times more Iron and 943.4 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 2.6 times more Calcium, 22.2 times more Copper, 3.2 times more Magnesium, 1.6 times more Phosphorus and 2.8 times more Potassium than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Oil Roasted Almonds contain similar levels of Zinc per 300 calories.
• 300 calories of Nabisco, Nabisco Grahams Crackers lack sufficient amounts of Calcium, Copper and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nabisco, Nabisco Grahams Crackers have 6.2 times more Carbohydrate and 7.2 times more Sugars than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.9 times more Fat, 1.9 times more Saturated Fat, 2.2 times more Fiber and 2.1 times more Protein than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.