Comparing Nutrients in 100 calories Crackers, standard snack-type, sandwich, with peanut butter filling VS Blanched Almonds

Weight per 100 calories

• Crackers, standard snack-type, sandwich, with peanut butter filling: 20g
• Blanched Almonds: 17g

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

Which food has more nutrients per 100 calories - Crackers, standard snack-type, sandwich, with peanut butter filling or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.12% 4.97g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	1.1% 0.78g	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	0.14% 0.1g	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	% 0.56g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 0.76g	g per day for Men 19-50 years
Fiber	1.23% 0.47g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.022% 0.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.74% 1.24mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	1.5% 0.019mg	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	4.35% 17.4μg	2.08% 8.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.084% 0.002μg	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	2.8% 0.42mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.64% 16.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	19.3% 0.17mg	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	7% 0.56mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	13.5% 0.31mg	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	7.92% 55.5mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.5mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	2.08% 0.23mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, standard snack-type, sandwich, with peanut butter filling vs Blanched Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 3.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2 and 9.7 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, standard snack-type, sandwich, with peanut butter filling vs Blanched Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 4 times more Selenium and 50.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 2.7 times more Copper, 4.1 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.2 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Blanched Almonds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.5 times more Saturated Fat, 3.7 times more Carbohydrate and 2.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 2.3 times more Omega 6, 3.6 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.