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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Crackers, whole-wheat, reduced fat: 72g

Blanched Almonds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Blanched Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	13.4% 2.3g	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	42% 54.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.2% 0.88g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.65g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	20.7% 7.86g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, whole-wheat, reduced fat	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% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	11% 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	5.4% 21.6μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	12% 120mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	36% 0.32mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	71.6% 1.65mg	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	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	36% 537mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.05% 1.87g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 22.8 times more Vitamin B2 and 15.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 300 kcal.
• Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat 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, reduced fat:

• Blanched Almonds have 4.3 times more Calcium, 1.6 times more Copper, 1.6 times more Magnesium and 1.2 times more Potassium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.5 times more Iron, 1.8 times more Manganese, 6.2 times more Selenium, 55.6 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 4.9 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.7 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 141.1 times more Omega 3, 5.7 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.