Comparing Nutrients in 14 ounces Almonds VS Crackers, saltines, low salt (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	79.2% 2298kcal	57.6% 1671kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	84.6% 14.4g	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	227% 295g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12% 8.8g	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	1.26% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	150% 84g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	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	202% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	18.3% 0.24mg	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	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	107% 1068mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	68.8% 0.62mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	145% 3.33mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	84.5% 2874mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	52.4% 786mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Crackers, saltines, low salt (includes oyster, soda, soup) per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 14 ounces of Almonds have 3.4 times more Vitamin B2, 2.3 times more Vitamin B6 and 22.9 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almonds as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Crackers, saltines, low salt (includes oyster, soda, soup):

• 14 ounces of Almonds have 2.3 times more Calcium, 6.6 times more Copper, 10.8 times more Magnesium, 2.6 times more Manganese, 4.3 times more Phosphorus and 3.8 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 1.4 times more Iron, 1.6 times more Selenium and 198 times more Sodium than Almonds.
• Both Almonds and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.4 times more Energy, 5.6 times more Fat, 1.9 times more Saturated Fat, 3.4 times more Omega 6, 2 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 14 oz of Crackers, saltines, low salt (includes oyster, soda, soup) contain 145.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• 14 ounces of Almonds provide inadequate amounts of Omega 3