Comparing Nutrients in 14 ounces Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	63.6% 1846kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	167% 217g	54% 70g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	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	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	98% 37.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	100% 56g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	110% 1.33mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	73.4% 294μg	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	69.6% 10.4mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 131mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	136% 1.23mg	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	152% 12mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	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	145% 1016mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	135% 74.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.79% 29g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B2 and 9.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Almonds:

• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have 4.6 times more Selenium and 635 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 8.8 times more Calcium, 3.1 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have more Omega 3, 3.1 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 3.4 times more Omega 6 and 1.5 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3