Comparing Nutrients in 500 calories Oil Roasted Almonds VS Crackers, standard snack-type, regular

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Crackers, standard snack-type, regular: 98g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Crackers, standard snack-type, regular?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	46.2% 60g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	11% 8g	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	0.39% 0.28g	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	% 0.033g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 6.8g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	4.75% 0.062mg	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	5.56% 22.2μg	22.5% 90μg	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	143% 21.4mg	20% 2.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.6% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	24% 240mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	11.3% 0.1mg	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	38% 3.03mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	21% 0.48mg	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	55% 384mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	47.5% 712mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	4.37% 0.48mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.083% 3.08g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Crackers, Standard Snack-type, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Crackers, standard snack-type, regular?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Crackers, standard snack-type, regular:

• 500 calories of Oil Roasted Almonds have 1.4 times more Vitamin B2 and 7.2 times more Vitamin E than Crackers, standard snack-type, regular.
• While 500 kcal of Crackers, standard snack-type, regular contain 5.4 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Oil Roasted Almonds as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Crackers, standard snack-type, regular:

• 500 calories of Oil Roasted Almonds have 2 times more Calcium, 7.7 times more Copper, 12.8 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 5 times more Potassium and 5.3 times more Zinc than Crackers, standard snack-type, regular.
• While 500 kcal of Crackers, standard snack-type, regular contain 1.3 times more Iron, 1.9 times more Selenium and 864.1 times more Sodium than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.8 times more Fat, 3.8 times more Fiber and 2.7 times more Protein than Crackers, standard snack-type, regular.
• While 500 kcal of Crackers, standard snack-type, regular contain 1.6 times more Saturated Fat, more Omega 3, 4.1 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, regular offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber