Comparing Nutrients in 14 ounces Almonds VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Almonds	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	79.2% 2298kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	174% 29.7g	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	216% 281g	130g per day for Men 19-50 years
Sugars	24% 17.3g	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 47g	g per day for Men 19-50 years
Fiber	131% 49.6g	72% 27.4g	38g per day for Men 19-50 years
Protein	150% 84g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, wheat, regular	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	74.5% 0.97mg	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	37.7% 151μg	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	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	107% 1068mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	121% 1.1mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	267% 6.15mg	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	171% 1199mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Crackers, wheat, regular:

• Almonds have 7.8 times more Vitamin B2 and 16.5 times more Vitamin E than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Crackers, wheat, regular have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Almonds as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Crackers, wheat, regular:

• Almonds have 2.9 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2.4 times more Selenium and 699 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.3 times more Energy, 3 times more Fat, 1.6 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 329 times more Omega 3, 3.3 times more Carbohydrate and 3.6 times more Sugars than Almonds.
• Both Almonds and Crackers, wheat, regular have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.