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

Weight per 500 calories

• Almonds: 86.4g
• Crackers, whole-wheat, reduced fat: 120g

Almonds have 1.4 times more energy per 100g than Crackers, whole-wheat, reduced fat. It has very high energy density when compared to other foods. Crackers, whole-wheat, reduced fat having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	9.4% 9.12g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	22.4% 3.8g	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	70% 91g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	2.02% 1.47g	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% 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	% 0.15g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.1g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, whole-wheat, 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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	18.2% 0.24mg	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	9% 36μg	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	8.65% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	59.7% 0.54mg	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	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	119% 2.75mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.084% 3.1g	3700g per day for Men 19-50 years

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

• Almonds have 37.2 times more Vitamin B2 and 17.1 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 500 kcal.
• Both Almonds as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• Almonds have 5 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.3 times more Iron, 1.5 times more Manganese, 4.8 times more Selenium, 1036.9 times more Sodium and 1.3 times more Zinc than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 4.7 times more Fat, 2.6 times more Saturated Fat, 2.8 times more Omega 6, 2.6 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 184.6 times more Omega 3 and 4.9 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Fiber per 500 kcal.
• Both Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.