Comparing Nutrients in 300 calories Blanched Almonds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Blanched Almonds or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Blanched Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	16.3% 2.76g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	8.8% 6.38g	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	0.43% 0.31g	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	% 1.68g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 4g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.067% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	6.9% 0.09mg	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	13% 52.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.25% 0.006μg	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	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	12% 120mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	22% 0.2mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	20.7% 0.48mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.048% 1.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Blanched Almonds have 2.2 times more Vitamin B2 and 9.7 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• Blanched Almonds have 2.4 times more Calcium, 2.7 times more Copper, 4.1 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 4 times more Selenium and 50.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 1.8 times more Fat, 2.3 times more Omega 6, 3.6 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Saturated Fat, 3.7 times more Carbohydrate and 2.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.