Comparing Nutrients in 100 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Almonds

Weight per 100 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 21.5g
• Almonds: 17.3g

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

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	6.42% 0.1g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5.08% 0.86g	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	9.03% 11.7g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	5.3% 2.02g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.84% 0.05mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	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	3.98% 16μg	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	3.77% 0.57mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Almonds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.066mg	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	8.25% 0.66mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	7.86% 55mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4.02μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	9.1% 137mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.043% 1.57g	0.021% 0.76g	3700g per day for Men 19-50 years

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

• Crackers, whole grain, sandwich-type, with peanut butter filling have 2 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2 and 7.8 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Almonds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 5.7 times more Selenium and 790.7 times more Sodium than Almonds.
• While Almonds contain 6.5 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Almonds have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 1.5 times more Saturated Fat, 198.4 times more Omega 3, 3.2 times more Carbohydrate and 2.7 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat and 2.5 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Almonds have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.