Comparing Nutrients in 500 calories Crackers, whole-wheat VS Almonds

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Almonds: 86.4g

Almonds have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	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	62.6% 81.4g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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% 0g	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	% 0.37g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1g	% 3.4g	g per day for Men 19-50 years
Fiber	31.7% 12g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	22% 12.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	8.2% 32.8μg	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% 1.65mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	4.2% 42mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	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	49% 3.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	55.4% 388mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 40 times more Vitamin B2 and 13.4 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Crackers, whole-wheat 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, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.2 times more Iron, 1.3 times more Manganese, 3.3 times more Selenium and 1084.8 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 381 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.7 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.