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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, whole-wheat, low salt: 67.7g

Blanched Almonds have 1.3 times more energy per 100g than Crackers, whole-wheat, low salt. It has very high energy density when compared to other foods. Crackers, whole-wheat, low salt having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Blanched Almonds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	24.8% 4.2g	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	35.7% 46.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.35% 0.25g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	19.4% 11g	10.6% 5.96g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, whole-wheat, low salt	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.53% 0.12mg	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	4.74% 19μg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.7% 5.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	12% 120mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	33.4% 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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	66% 1.52mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	18% 9.95μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.049% 1.83g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 20.7 times more Vitamin E than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, whole-wheat, low salt 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, whole-wheat, low salt:

• Blanched Almonds have 3.5 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.2 times more Phosphorus and 1.7 times more Potassium than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 1.3 times more Iron, 1.6 times more Manganese, 6.1 times more Selenium and 13 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, low salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.3 times more Fat, 1.5 times more Omega 6, 9.4 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, low salt.
• While Crackers, whole-wheat, low salt contain 125.2 times more Omega 3, 4.9 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, low salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Blanched Almonds as well as Crackers, whole-wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.