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

Weight per 500 calories

• Crackers, whole-wheat, reduced fat: 120g
• Roasted Almonds: 83.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.12g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.02% 1.47g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.38g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.97g	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.1g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	18.5% 0.22mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	8.75% 0.11mg	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	9% 36μg	11.5% 46μg	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	8.65% 1.3mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.7% 47mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	59.7% 0.54mg	102% 0.92mg	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	53.5% 4.28mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	81% 1.87mg	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	62.5% 438mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.054% 2g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 37.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.4 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Dry 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, whole-wheat, reduced fat vs Roasted Almonds:

• Crackers, whole-wheat, reduced fat have 1.4 times more Iron, 1.5 times more Manganese, 10.1 times more Selenium, 357 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.3 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat, reduced fat have 57.2 times more Omega 3, 5.2 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Fat, 2.7 times more Saturated Fat, 2.8 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.