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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	80.7% 2342kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	226% 294g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	152% 85g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	26.3% 0.34mg	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	133% 532μg	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	628% 94mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	94% 937mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	61.3% 0.55mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	118% 2.72mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.54% 20g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 20.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 12.4 times more Calcium, 7.4 times more Copper, 11.7 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Iron, 3.2 times more Selenium and 49.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.4 times more Energy, 6.1 times more Fat, 2.4 times more Saturated Fat, 2.9 times more Omega 6, 3.6 times more Sugars, 3.5 times more Fiber and 2.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 138.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.