Comparing Nutrients in 14 ounces Blanched Almonds VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	37.6% 36.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	225% 293g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	218% 83g	38g per day for Men 19-50 years
Protein	152% 85g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	61.4% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	51.6% 206μg	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	0.44% 0.4mg	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	628% 94mg	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

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	94% 937mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	218% 1.96mg	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	163% 13mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	409% 9.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	174% 1218mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crackers, rye, wafers, seasoned per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Crackers, rye, wafers, seasoned:

• 14 ounces of Blanched Almonds have 3.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• While 14 oz of Crackers, rye, wafers, seasoned contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B9 per 14 ounces.
• Both Blanched Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Crackers, rye, wafers, seasoned:

• 14 ounces of Blanched Almonds have 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, seasoned.
• While 14 oz of Crackers, rye, wafers, seasoned contain 1.3 times more Manganese, 10.2 times more Selenium and 46.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, rye, wafers, seasoned contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
• While 14 oz of Crackers, rye, wafers, seasoned contain 79.5 times more Omega 3, 4 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3