Comparing Nutrients in 300 calories Almonds VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 300 calories

• Almonds: 51.8g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 68.6g

Almonds have 1.3 times more energy per 100g than Crackers, sandwich-type, peanut butter filled, reduced fat. It has very high energy density when compared to other foods. Crackers, sandwich-type, peanut butter filled, reduced fat having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	27% 4.57g	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	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	10.5% 7.63g	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	5.06% 1.92g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	3.85% 0.05mg	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	19% 76.2μg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	9.9% 0.089mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.9% 20.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2.46% 83.8mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	24.3% 13.4μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Almonds have 2.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 10.4 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B9 than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Vitamin B5 per 300 kcal.
• Both Almonds as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Almonds have more Calcium, 6 times more Copper, 6.8 times more Magnesium, 3.7 times more Phosphorus, 4.5 times more Potassium and 3.5 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 6.3 times more Selenium and 846.6 times more Sodium than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 2.3 times more Fat, 1.4 times more Omega 6, 3.4 times more Fiber and 1.9 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.9 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Almonds as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.