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Comparing Nutrients in 300 calories Blanched AlmondsVS 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.

Discover 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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27.5%26.7g
Fat
5.64%5.47g
26.7 gvs5.47 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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6.3%2g
Saturated Fat
2.4%0.77g
2 gvs0.77 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.13%0.002g
Omega 3
18%0.29g
0.002 gvs0.29 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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37%6.3g
Omega 6
13.4%2.3g
6.3 gvs2.3 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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7.3%9.5g
Carbohydrate
42%54.5g
9.5 gvs54.5 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3.25%2.35g
Sugars
1.2%0.88g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs0.88 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0%0g
≤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]
0 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.015g
Glucose
%0.23g
0.015 gvs0.23 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%2.27g
Sucrose
%0.65g
2.27 gvs0.65 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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13.2%5.03g
Fiber
20.7%7.86g
5.03 gvs7.86 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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19.4%11g
Protein
14.6%8.18g
11 gvs8.18 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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8.1%0.097mg
Vitamin B1
11%0.13mg
Thiamine
0.097 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B2
1.22%0.016mg
Riboflavin
0.36 mgvs0.016 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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11%1.78mg
Vitamin B3
23.6%3.77mg
Niacin, nicotinic acid, niacinamide
1.78 mgvs3.77 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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3.2%0.16mg
Vitamin B5
13%0.65mg
Pantothenic acid
0.16 mgvs0.65 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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4.5%0.058mg
Vitamin B6
11%0.14mg
Pyridoxine
0.058 mgvs0.14 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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6.23%25μg
Vitamin B9
5.4%21.6μg
Folates and Folic Acid
25 μgvs21.6 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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80.5%12mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
12 mgvs0.78 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
7.5%9μg
Phytomenadione or phylloquinone
0 μgvs9 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

12%120mg
Calcium
2.8%28mg
120 mgvs28 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
36%0.32mg
0.52 mgvs0.32 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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21%1.67mg
Iron
32%2.57mg
1.67 mgvs2.57 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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32.4%136mg
Magnesium
20.6%86.5mg
136 mgvs86.5 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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40.6%0.93mg
Manganese
71.6%1.65mg
0.93 mgvs1.65 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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35%245mg
Phosphorus
37.5%263mg
245 mgvs263 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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9.86%335mg
Potassium
7.9%269mg
335 mgvs269 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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2.96%1.63μg
Selenium
18.5%10μg
1.63 μgvs10 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.64%9.66mg
Sodium
36%537mg
9.66 mgvs537 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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13.7%1.5mg
Zinc
19.6%2.16mg
1.5 mgvs2.16 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.062%2.3g
Water
0.05%1.87g
2.3 gvs1.87 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Blanched Almonds VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 300 Kcal

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

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

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

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: