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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Roasted Almonds	Recommended Dietary Allowance
Energy	52% 1512kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	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	225% 293g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	218% 83g	114% 43.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	105% 1.25mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	51.6% 206μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	151% 12mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	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	174% 1218mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 4.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Crackers, rye, wafers, seasoned as well as Dry Roasted 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 Roasted Almonds:

• Crackers, rye, wafers, seasoned have 16.3 times more Selenium and 295.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Dry Roasted Almonds have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 31.8 times more Omega 3, 3.5 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 5.7 times more Fat, 3.2 times more Saturated Fat, 3.9 times more Omega 6 and 2.3 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.