Comparing Nutrients in 300 calories Almonds VS Crackers, saltines, fat-free, low-sodium

Weight per 300 calories

• Almonds: 51.8g
• Crackers, saltines, fat-free, low-sodium: 76.3g

Almonds have 1.5 times more energy per 100g than Crackers, saltines, fat-free, low-sodium. It has very high energy density when compared to other foods. Crackers, saltines, fat-free, low-sodium having high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.4% 0.29g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	5.42% 2.06g	38g per day for Men 19-50 years
Protein	19.6% 11g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	23.7% 95μg	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	88.5% 13.3mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.1% 3.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	14% 139mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	12.3% 0.11mg	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% 1.92mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.73% 20mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	21% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	12.3% 86.3mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2.6% 87.8mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	43.2% 648mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	6.52% 0.72mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Crackers, saltines, fat-free, low-sodium:

• Almonds have 1.3 times more Vitamin B2 and 145 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3.7 times more Vitamin B1, 2.3 times more Vitamin B3, 4.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Almonds as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Crackers, saltines, fat-free, low-sodium:

• Almonds have 8.3 times more Calcium, 4.8 times more Copper, 7 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 4.3 times more Potassium and 2.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3.1 times more Iron, 7.7 times more Selenium and 1250.8 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 21.2 times more Fat, 10.6 times more Saturated Fat, 12.9 times more Omega 6, 7.8 times more Sugars, 3.1 times more Fiber and 1.4 times more Protein than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 5.6 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, saltines, fat-free, low-sodium have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.