Lets compare vitamin content per 14 ounces of Almonds vs Crackers, melba toast, plain, without salt:
Almonds have 4.2 times more Vitamin B2 and 1.4 times more Vitamin B6 than Crackers, melba toast, plain, without salt.
While Crackers, melba toast, plain, without salt contain 2 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Almonds.
Both Almonds and Crackers, melba toast, plain, without salt have similar amounts of Vitamin B3 per 14 oz.
Both Almonds as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Crackers, melba toast, plain, without salt:
Almonds have 2.9 times more Calcium, 3.6 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, plain, without salt.
While Crackers, melba toast, plain, without salt contain 19 times more Sodium than Almonds.
Both Almonds and Crackers, melba toast, plain, without salt have similar amounts of Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 1.5 times more Energy, 15.6 times more Fat, 8.5 times more Saturated Fat, 10.2 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain, without salt.
While Crackers, melba toast, plain, without salt contain 23.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
Both Almonds as well as Crackers, melba toast, plain, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.