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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Blanched Almonds	Recommended Dietary Allowance
Energy	52% 1512kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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% 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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	218% 83g	103% 39.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	35% 0.46mg	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	51.6% 206μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	317% 7.3mg	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	174% 1218mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.48% 18g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Blanched 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 Blanched Almonds:

• Crackers, rye, wafers, seasoned have 1.3 times more Manganese, 10.2 times more Selenium and 46.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Blanched Almonds have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 79.5 times more Omega 3, 4 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5.7 times more Fat, 3.1 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.