Comparing Nutrients in 500 calories Crackers, wheat, regular VS Almonds

Weight per 500 calories

• Crackers, wheat, regular: 110g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Crackers, wheat, regular, which is very high in comparison to other foods. Crackers, wheat, regular having very high energy density.

Which food has more nutrients per 500 calories - Crackers, wheat, regular or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	59.8% 77.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	0.64% 0.46g	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	% 0.87g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 13g	% 3.4g	g per day for Men 19-50 years
Fiber	20% 7.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	14.3% 8.02g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	10.4% 41.8μg	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	11.4% 1.7mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Calcium	10% 101mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	36.3% 2.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	47.4% 332mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, wheat, regular vs Almonds:

• Crackers, wheat, regular have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 and 13 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Crackers, wheat, regular 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, wheat, regular vs Almonds:

• Crackers, wheat, regular have 3.1 times more Selenium and 889.5 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 3 times more Copper, 2.9 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, wheat, regular have 418.7 times more Omega 3, 4.2 times more Carbohydrate and 4.5 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 1.3 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Crackers, wheat, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.