Comparing Nutrients in 500 calories Almonds VS Crackers, sandwich-type, peanut butter filled, reduced fat

Weight per 500 calories

• Almonds: 86.4g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

Almonds have 1.3 times more energy per 100g than Crackers, sandwich-type, peanut butter filled, reduced fat. It has very high energy density when compared to other foods. Crackers, sandwich-type, peanut butter filled, reduced fat having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	44.8% 7.6g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	17.5% 12.7g	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	8.43% 3.2g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	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	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	6.42% 0.084mg	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	31.8% 127μg	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	148% 22mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	23.2% 232mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	16.5% 0.15mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Almonds have 2.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 10.4 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B9 than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Almonds have more Calcium, 6 times more Copper, 6.8 times more Magnesium, 3.7 times more Phosphorus, 4.5 times more Potassium and 3.5 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 6.3 times more Selenium and 846.6 times more Sodium than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 2.3 times more Fat, 1.4 times more Omega 6, 3.4 times more Fiber and 1.9 times more Protein than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.9 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• Both Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Almonds as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.