Comparing Nutrients in 500 calories Blanched Almonds VS Crackers, standard snack-type, with whole wheat

Weight per 500 calories

• Blanched Almonds: 84.7g
• Crackers, standard snack-type, with whole wheat: 108g

Blanched Almonds have 1.3 times more energy per 100g than Crackers, standard snack-type, with whole wheat. It has very high energy density when compared to other foods. Crackers, standard snack-type, with whole wheat having very high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Crackers, standard snack-type, with whole wheat?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Blanched Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	60.2% 0.96g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	44.7% 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	56.8% 74g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 10.5g	g per day for Men 19-50 years
Fiber	22% 8.4g	14% 5.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	14% 7.87g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, standard snack-type, with whole wheat	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	15% 0.19mg	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	15.7% 62.6μg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	20% 200mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	23.6% 0.21mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50.8mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	43% 0.99mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	6.64% 226mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.08% 2.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Crackers, standard snack-type, with whole wheat:

• Blanched Almonds have 2.3 times more Vitamin B2 and 6.4 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Crackers, standard snack-type, with whole wheat:

• Blanched Almonds have 4.1 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 2.5 times more Potassium and 2.1 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.4 times more Iron, 3.5 times more Selenium and 50.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 2.3 times more Fat, 1.4 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.4 times more Saturated Fat, 284.2 times more Omega 3, 4.7 times more Carbohydrate and 2.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.