Comparing Nutrients in 14 ounces Nabisco, Nabisco Grahams Crackers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58% 1683kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	233% 302g	54% 70g	130g per day for Men 19-50 years
Sugars	126% 91g	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	35.5% 13.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	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	30.5% 0.4mg	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	45.6% 183μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	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

	Nabisco, Nabisco Grahams Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	31.4% 314mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	205% 16.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	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	115% 802mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	174% 2616mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Grahams Crackers vs Oil Roasted Almonds:

• Nabisco, Nabisco Grahams Crackers have 2.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2 than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Oil Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Nabisco, Nabisco Grahams Crackers as well as Oil Roasted Almonds have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Nabisco, Nabisco Grahams Crackers vs Oil Roasted Almonds:

• Nabisco, Nabisco Grahams Crackers have 659 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Calcium, 31.8 times more Copper, 4.6 times more Magnesium, 2.3 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Grahams Crackers have 4.3 times more Carbohydrate and 5.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3.1 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.