Comparing Nutrients in 14 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Energy	67.6% 1961kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	178% 232g	64% 83.4g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 26g	% 19g	g per day for Men 19-50 years
Fiber	24% 9.13g	114% 43.3g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	32% 321mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 6.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 11.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Roasted Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.4 times more Selenium and 267 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.8 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 2.8 times more Omega 6, 4.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.