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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	79.2% 2298kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	14.4% 2.45g	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	241% 313g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	123% 47g	38g per day for Men 19-50 years
Protein	150% 84g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, matzo, whole-wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	48.5% 0.63mg	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	34.7% 139μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	107% 1068mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	154% 1.4mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	604% 14mg	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	173% 1211mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.51% 19g	3700g per day for Men 19-50 years

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

• Almonds have 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B5 than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Vitamin B6 per 14 oz.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Crackers, matzo, whole-wheat:

• Almonds have 11.7 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.3 times more Iron, 1.6 times more Manganese and 18.3 times more Selenium than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 33.3 times more Fat, 15.6 times more Saturated Fat, 19.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 11 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Fiber per 14 oz.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.