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

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Blanched Almonds: 84.7g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	61.6% 10.5g	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	12% 16g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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% 0g	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	% 0.37g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 1g	% 3.78g	g per day for Men 19-50 years
Fiber	31.7% 12g	22% 8.4g	38g per day for Men 19-50 years
Protein	22% 12.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	8.2% 32.8μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.2% 42mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	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	49% 3.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	55.4% 388mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 24.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 12.2 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Blanched 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 Blanched Almonds:

• Crackers, whole-wheat have 1.4 times more Iron, 1.6 times more Manganese, 4.4 times more Selenium, 58.2 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Blanched Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 291.2 times more Omega 3, 5.1 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.8 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Crackers, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.