Comparing Nutrients in 14 ounces Crackers, rye, wafers, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, rye, wafers, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	45.7% 1326kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.15% 1.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	64% 83.4g	130g per day for Men 19-50 years
Sugars	5.53% 4g	26.6% 19.3g	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	NA	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	239% 91g	114% 43.3g	38g per day for Men 19-50 years
Protein	68% 38g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	41.5% 0.54mg	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	44.7% 179μg	54.6% 218μg	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	0.44% 0.4mg	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	21% 3.18mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	485% 4.36mg	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	295% 23.6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	385% 8.86mg	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	189% 1326mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	172% 94μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, plain vs Roasted Almonds:

• Crackers, rye, wafers, plain have 5.5 times more Vitamin B1, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 29.9 times more Vitamin E than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Crackers, rye, wafers, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, rye, wafers, plain vs Roasted Almonds:

• Crackers, rye, wafers, plain have 1.6 times more Iron, 2.4 times more Manganese, 11.9 times more Selenium and 185.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Dry Roasted Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, plain have 4.8 times more Omega 3, 3.8 times more Carbohydrate and 2.1 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 58.4 times more Fat, 37.9 times more Saturated Fat, 37.1 times more Omega 6, 4.8 times more Sugars and 2.2 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.