Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Energy	52% 1512kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	218% 83g	131% 49.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 206μg	43.7% 175μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	455% 4.1mg	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	151% 12mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	174% 1218mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Almonds.
• While Almonds contain 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

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

• Crackers, rye, wafers, seasoned have 7.9 times more Selenium and 887 times more Sodium than Almonds.
• While Almonds contain 6.1 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 106 times more Omega 3, 3.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.