Comparing Nutrients in 14 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Blanched Almonds	Recommended Dietary Allowance
Energy	57.6% 1671kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	25% 7.94g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	84.6% 14.4g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	57% 74g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	1.26% 0.91g	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	% 0.91g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	202% 2.43mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	139% 556μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	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	29.6% 4.45mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Blanched Almonds	Recommended Dietary Allowance
Calcium	47.2% 472mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	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	255% 20.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	63% 441mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	84.5% 2874mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	52.4% 786mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	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, saltines, low salt (includes oyster, soda, soup) vs Blanched Almonds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 21.2 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Blanched Almonds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Iron, 2 times more Selenium and 10.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 6.6 times more Copper, 10.7 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus and 3.6 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Blanched Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 109.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 5.9 times more Fat, 2 times more Saturated Fat, 3.4 times more Omega 6, 2.1 times more Sugars, 3.4 times more Fiber and 2.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.