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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 60.7g

Roasted Almonds have 1.2 times more energy per 100g than Crackers, standard snack-type, sandwich, with peanut butter filling. It has very high energy density when compared to other foods. Crackers, standard snack-type, sandwich, with peanut butter filling having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Roasted 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% 26.4g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 4g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	3.68% 1.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12.4% 6.97g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	13.4% 134mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.95% 33.4mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	12% 6.56μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	6.24% 0.69mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.048% 1.78g	3700g per day for Men 19-50 years

Roasted Almonds VS Crackers, Standard Snack-type, Sandwich, With Peanut Butter Filling Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Almonds have 3.6 times more Vitamin B2 and 9.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.7 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Dry Roasted Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 300 calories of Roasted Almonds have 2.7 times more Calcium, 2.8 times more Copper, 4.2 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium and 2.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.5 times more Selenium and 323.2 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling contain similar levels of Iron per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 1.8 times more Fat, 2.3 times more Omega 6, 3.9 times more Fiber and 1.5 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 300 kcal of Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.4 times more Saturated Fat, 3.4 times more Carbohydrate and 2.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Fiber
• Both Dry Roasted Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in 300 calories.