Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Oil Roasted Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	83% 2409kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	40% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	240% 3.85g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	207% 269g	130g per day for Men 19-50 years
Sugars	25% 18g	70.6% 51g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	101% 38.5g	38g per day for Men 19-50 years
Protein	150% 84.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	93% 1.2mg	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	26.8% 107μg	32.7% 131μg	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	687% 103mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	115% 1155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	135% 1.2mg	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	183% 14.6mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	151% 1056mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.87% 32.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, toast thins, low sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Crackers, toast thins, low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Crackers, toast thins, low sodium:

• 14 ounces of Oil Roasted Almonds have 6.1 times more Vitamin B2 and 15.4 times more Vitamin E than Crackers, toast thins, low sodium.
• While 14 oz of Crackers, toast thins, low sodium contain 4.1 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, toast thins, low sodium provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Crackers, toast thins, low sodium:

• 14 ounces of Oil Roasted Almonds have more Calcium, 3.1 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Crackers, toast thins, low sodium.
• While 14 oz of Crackers, toast thins, low sodium contain 11.2 times more Selenium and 177 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, toast thins, low sodium contain similar levels of Iron per 14 ounces.
• 14 ounces of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.4 times more Energy, 3.4 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6 and 3.3 times more Protein than Crackers, toast thins, low sodium.
• While 14 oz of Crackers, toast thins, low sodium contain more Omega 3, 3.8 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, toast thins, low sodium offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3