Comparing Nutrients in 300 calories Blanched Almonds VS Crackers, gluten-free, multi-seeded and multigrain

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, gluten-free, multi-seeded and multigrain: 66.2g

Blanched Almonds have 1.3 times more energy per 100g than Crackers, gluten-free, multi-seeded and multigrain. It has very high energy density when compared to other foods. Crackers, gluten-free, multi-seeded and multigrain having very high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Crackers, gluten-free, multi-seeded and multigrain?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	33.8% 44g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.79% 0.57g	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% 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	% 0.015g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.57g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	19.4% 11g	13.3% 7.45g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	19% 0.25mg	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	6.23% 25μg	5.8% 23μg	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	80.5% 12mg	6.62% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	12% 120mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	40.4% 0.36mg	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	21% 1.67mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	70.6% 1.62mg	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	35% 245mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.064% 2.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Blanched Almonds have 3.2 times more Vitamin B2 and 12.2 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B9 per 300 kcal.
• Both Blanched Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Blanched Almonds have 1.4 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Calcium, 1.7 times more Manganese, 7.1 times more Selenium and 30 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.5 times more Fat, 1.5 times more Saturated Fat, 1.9 times more Omega 6, 4.1 times more Sugars and 1.5 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 301.5 times more Omega 3, 4.6 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.