Comparing Nutrients in 500 calories Almonds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Weight per 500 calories

• Almonds: 86.4g
• Crackers, standard snack-type, sandwich, with peanut butter filling: 101g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Almonds or Crackers, standard snack-type, sandwich, with peanut butter filling?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	27% 4.6g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	14.7% 10.6g	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	0.71% 0.52g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 6.65g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	6.13% 2.33g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	11.5% 0.15mg	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	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	36.4% 0.33mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	34.5% 0.79mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	54% 811mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Almonds have 3.6 times more Vitamin B2 and 10.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.8 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Almonds have 2.8 times more Calcium, 2.7 times more Copper, 4.2 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 2.4 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 3.1 times more Selenium and 938.8 times more Sodium than Almonds.
• Both Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.7 times more Fat, 2.3 times more Omega 6, 4.6 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.5 times more Saturated Fat, 3.2 times more Carbohydrate and 2.8 times more Sugars than Almonds.
• Both Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.