Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Oil Roasted Almonds

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.3 times more energy per unit of mass than Crackers, standard snack-type, with whole wheat, which is very high in comparison to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	5.17% 3.75g	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	0.27% 0.19g	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	% 0.26g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 3.6g	g per day for Men 19-50 years
Fiber	14% 5.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14% 7.87g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.48% 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	15.7% 62.6μg	5.56% 22.2μg	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	21% 3.13mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	87.4% 0.79mg	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	49.3% 3.94mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	88% 2.03mg	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	55% 384mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Oil Roasted Almonds:

• Crackers, standard snack-type, with whole wheat have 4.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B2 and 6.8 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted 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, with whole wheat vs Oil Roasted Almonds:

• Crackers, standard snack-type, with whole wheat have 1.3 times more Iron, 2.8 times more Selenium and 980.6 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Calcium, 3.7 times more Copper, 4.4 times more Magnesium, 2 times more Manganese, 2.6 times more Potassium and 2.1 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, standard snack-type, with whole wheat have 1.4 times more Saturated Fat, more Omega 3, 5.1 times more Carbohydrate and 3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Fat, 1.5 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.