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

Weight per 500 calories

• Almonds: 86.4g
• Crackers, matzo, whole-wheat: 143g

Almonds have 1.6 times more energy per 100g than Crackers, matzo, whole-wheat. It has very high energy density when compared to other foods. Crackers, matzo, whole-wheat having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	86.5% 112g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	44.2% 17g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	12.5% 50μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	55.4% 0.5mg	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	40% 3.2mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	217% 5mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.19% 2.85mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.18% 6.84g	3700g per day for Men 19-50 years

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

• Almonds have 2.5 times more Vitamin B2 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 2.9 times more Vitamin B1, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Crackers, matzo, whole-wheat:

• Almonds have 7.1 times more Calcium, 1.8 times more Copper, 1.2 times more Magnesium and 1.4 times more Potassium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 2.1 times more Iron, 2.6 times more Manganese, 30.2 times more Selenium and 1.4 times more Zinc than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 20.2 times more Fat, 9.5 times more Saturated Fat and 12.1 times more Omega 6 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 6 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.