Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole-wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58.4% 1695kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	54% 70g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	25% 18g	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	0% 0g	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	% 1.27g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 17.4g	g per day for Men 19-50 years
Fiber	108% 41g	110% 41.7g	38g per day for Men 19-50 years
Protein	75% 42g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Oil 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	60% 0.72mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	36% 0.47mg	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	27.8% 111μg	26.8% 107μg	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% 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	37.3% 5.6mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	421% 3.8mg	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	166% 13.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	425% 9.76mg	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	188% 1314mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Oil Roasted Almonds:

• Crackers, whole-wheat have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 37.2 times more Vitamin B2 and 18.4 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Crackers, whole-wheat as well as Oil 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, whole-wheat vs Oil Roasted Almonds:

• Crackers, whole-wheat have 2.5 times more Selenium and 800 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.1 times more Calcium, 2.3 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus and 2 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Almonds have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, whole-wheat have more Omega 3 and 3.9 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Energy, 3.9 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 6, 3.8 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oil Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Crackers, whole-wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.