Comparing Nutrients in 500 calories Blanched Almonds VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

• Blanched Almonds: 84.7g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

Blanched Almonds have 1.3 times more energy per 100g than Crackers, cream, La Moderna Rikis Cream Crackers. It has very high energy density when compared to other foods. Crackers, cream, La Moderna Rikis Cream Crackers having very high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Blanched Almonds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	53.8% 70g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	15.5% 11.2g	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	1.63% 1.2g	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	% 0.025g	% 1.02g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 8.6g	g per day for Men 19-50 years
Fiber	22% 8.4g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	NA	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	10.4% 41.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	134% 20mg	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

	Blanched Almonds	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	20% 200mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	13.5% 0.12mg	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	34.7% 2.78mg	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	39.6% 0.91mg	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	58.2% 408mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.13% 4.83g	3700g per day for Men 19-50 years

Blanched Almonds VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Crackers, cream, La Moderna Rikis Cream Crackers?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Blanched Almonds vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 calories of Blanched Almonds have 7.1 times more Copper, 7.5 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus and 4.4 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 4 times more Calcium, 2.6 times more Iron, 50.3 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 2.1 times more Fat, 15.9 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 4.4 times more Carbohydrate and 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 in 500 calories.