Comparing Nutrients in 300 calories Blanched Almonds VS Crackers, saltines, low salt (includes oyster, soda, soup)

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, saltines, low salt (includes oyster, soda, soup): 71.3g

Blanched Almonds have 1.4 times more energy per 100g than Crackers, saltines, low salt (includes oyster, soda, soup). It has very high energy density when compared to other foods. Crackers, saltines, low salt (includes oyster, soda, soup) having very high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Crackers, saltines, low salt (includes oyster, soda, soup)?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Blanched Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	15% 2.6g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.2% 1.6g	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	0.23% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.77% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.3% 0.043mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.67% 0.064μg	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	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.14% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	12% 120mg	8.48% 84.8mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	12.4% 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	21% 1.67mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	26% 0.6mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.078% 2.87g	3700g per day for Men 19-50 years

Blanched Almonds VS Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Crackers, saltines, low salt (includes oyster, soda, soup)?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 300 calories of Blanched Almonds have 1.5 times more Vitamin B2 and 15.1 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin K
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 300 calories of Blanched Almonds have 1.4 times more Calcium, 4.7 times more Copper, 7.6 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus and 2.6 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 2.2 times more Iron, 1.5 times more Potassium, 2.8 times more Selenium and 14.6 times more Sodium than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 4.2 times more Fat, 1.4 times more Saturated Fat, 2.4 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 300 kcal of Crackers, saltines, low salt (includes oyster, soda, soup) contain 153.1 times more Omega 3 and 5.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, saltines, low salt (includes oyster, soda, soup) offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) provide inadequate amounts of Fiber