Comparing Nutrients in 300 calories Blanched Almonds VS Crackers, matzo, whole-wheat

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, matzo, whole-wheat: 85.5g

Blanched Almonds have 1.7 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Crackers, matzo, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.76% 0.028g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.1% 0.53g	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	52% 67.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	26.5% 10g	38g per day for Men 19-50 years
Protein	19.4% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, matzo, whole-wheat	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	10.5% 0.14mg	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	7.48% 30μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	12% 120mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	33.2% 0.3mg	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	49.7% 3.97mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	130% 3mg	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	37.2% 261mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	117% 64μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Crackers, matzo, whole-wheat:

• Blanched Almonds have 1.6 times more Vitamin B2 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 3.2 times more Vitamin B1, 2.6 times more Vitamin B3, 6.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 300 kcal.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Crackers, matzo, whole-wheat:

• Blanched Almonds have 6.1 times more Calcium, 1.7 times more Copper and 1.2 times more Potassium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 2.4 times more Iron, 3.2 times more Manganese, 39.4 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 20.8 times more Fat, 9.7 times more Saturated Fat and 11.9 times more Omega 6 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 7.1 times more Carbohydrate and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, matzo, whole-wheat have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.