Comparing Nutrients in 14 ounces Almonds VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Almonds	Cracker, meal	Recommended Dietary Allowance
Energy	79.2% 2298kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	247% 321g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.8% 1.3g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	150% 84g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	135% 540μg	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	678% 102mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cracker, meal	Recommended Dietary Allowance
Calcium	107% 1068mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	99% 0.89mg	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	184% 14.7mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	163% 3.75mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cracker, meal:

• Almonds have 2.4 times more Vitamin B2, 3.5 times more Vitamin B6 and 59.6 times more Vitamin E than Cracker, meal.
• While Cracker, meal contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.1 times more Vitamin B9 than Almonds.
• Both Almonds and Cracker, meal have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cracker, meal:

• Almonds have 11.7 times more Calcium, 4.6 times more Copper, 11.3 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 6.4 times more Potassium and 4.5 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.3 times more Iron, 10.3 times more Selenium and 16 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 29.4 times more Fat, 14 times more Saturated Fat, 18 times more Omega 6, 13.2 times more Sugars, 4.8 times more Fiber and 2.3 times more Protein than Cracker, meal.
• While Cracker, meal contains 13 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.