Comparing Nutrients in 500 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Blanched Almonds

Weight per 500 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 110g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.3 times more energy per unit of mass than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour, which is very high in comparison to other foods. Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour having very high energy density.

Which food has more nutrients per 500 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.56% 1.46g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	12% 16g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	5.4% 3.92g	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	0.45% 0.33g	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	% 0.44g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 3.78g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	22% 8.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.43% 0.11mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	7.5% 0.097mg	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	1.9% 7.68μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	97% 0.87mg	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	7.68% 0.61mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	67.6% 1.56mg	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	8.93% 62.5mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Blanched Almonds:

• Blanched Almonds contain 2.5 times more Vitamin B1, 5.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 500 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Blanched Almonds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 60.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Calcium, 9.1 times more Copper, 4.5 times more Iron, 13.8 times more Magnesium, 4.7 times more Manganese, 6.5 times more Phosphorus, 5.9 times more Potassium and 5.2 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 500 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.9 times more Saturated Fat and 5.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Fat, 7.2 times more Omega 6, 2.6 times more Fiber and 6.6 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Blanched Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.