Comparing Nutrients in 500 calories Crackers, standard snack-type, regular, low salt VS Almonds

Weight per 500 calories

• Crackers, standard snack-type, regular, low salt: 100g
• Almonds: 86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, regular, low salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	40.8% 0.65g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	52% 8.83g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	5.2% 3.76g	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	NA	0.13% 0.095g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	13% 7.37g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.06% 0.053mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.4% 89.6μg	9.5% 38μg	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	13.5% 2.02mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	99% 0.89mg	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	45% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	14.3% 215mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, regular, low salt vs Almonds:

• Crackers, standard snack-type, regular, low salt have 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 10.9 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, standard snack-type, regular, low salt vs Almonds:

• Crackers, standard snack-type, regular, low salt have 1.9 times more Selenium and 249.1 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 4.2 times more Copper, 8.7 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 4 times more Zinc than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, regular, low salt have 251.8 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 2.1 times more Sugars, 6.8 times more Fiber and 2.5 times more Protein than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 500 kcal.
• Both Crackers, standard snack-type, regular, low salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.