Comparing Nutrients in 100 calories Crackers, whole-wheat VS Almonds

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Almonds: 17.3g

Almonds have 1.4 times more energy per unit of mass than Crackers, whole-wheat, which is very high in comparison to other foods. Crackers, whole-wheat having very high energy density.

Which food has more nutrients per 100 calories - Crackers, whole-wheat or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.075g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.68g	g per day for Men 19-50 years
Fiber	6.35% 2.4g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.64% 6.56μg	1.9% 7.6μg	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	2.2% 0.33mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	19.8% 0.18mg	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	9.78% 0.78mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77.5mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 40 times more Vitamin B2 and 13.4 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Vitamin B9 per 100 kcal.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.2 times more Iron, 1.3 times more Manganese, 3.3 times more Selenium and 1084.8 times more Sodium than Almonds.
• While Almonds contain 5.5 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, whole-wheat have 381 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 6, 2.7 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Energy and Fiber per 100 kcal.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.