Comparing Nutrients in 14 ounces Roasted Almonds VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Roasted Almonds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	82% 2373kcal	63.6% 1846kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	86.7% 84g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	167% 217g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	51.5% 37.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	149% 83g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	67% 0.87mg	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	54.6% 218μg	73.4% 294μg	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	632% 95mg	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	106% 1064mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	136% 1.23mg	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	185% 15mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, whole grain, sandwich-type, with peanut butter filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 ounces of Roasted Almonds have 5.2 times more Vitamin B2 and 9.1 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 4.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 14 ounces of Roasted Almonds have 8.1 times more Calcium, 3.6 times more Copper, 1.2 times more Iron, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 9.4 times more Selenium and 211.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.3 times more Energy, 2.5 times more Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 14 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 47.8 times more Omega 3, 2.6 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Saturated Fat and Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3