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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Crackers, sandwich-type, peanut butter filled, reduced fat: 114g

Blanched Almonds have 1.4 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 - Blanched Almonds or Crackers, sandwich-type, peanut butter filled, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Blanched 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	46% 44.5g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	9.93% 3.18g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	56% 72.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	8.43% 3.2g	38g per day for Men 19-50 years
Protein	32.4% 18g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	6.42% 0.084mg	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	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	134% 20mg	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

	Blanched Almonds	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	20% 200mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	40.6% 22.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	48.7% 731mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	6.97% 0.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B2 and 9.5 times more Vitamin E than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.1 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Vitamin B6 per 500 kcal.
• Both Blanched 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 Blanched Almonds vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• Blanched Almonds have more Calcium, 5.9 times more Copper, 6.6 times more Magnesium, 3.7 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While Crackers, sandwich-type, peanut butter filled, reduced fat contain 8.2 times more Selenium and 45.4 times more Sodium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 2.3 times more Fat, 1.4 times more Omega 6, 2.6 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 4.6 times more Carbohydrate and 3.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, sandwich-type, peanut butter filled, reduced fat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Blanched 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.