Comparing Nutrients in 1 kilogram Cracker, meal VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	132% 3830kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	132% 42g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	136% 177g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	62.8% 45.5g	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	NA	0% 0g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	166% 93g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	580% 6.96mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	91% 1.18mg	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	340% 1360μg	67.5% 270μg	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	28.7% 4.3mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 230mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	1061% 9.55mg	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	580% 46.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	1070% 24.6mg	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	149% 1040mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.05% 76g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Oil Roasted Almonds:

• Cracker, meal has 7.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5 and 5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2, 3 times more Vitamin B6 and 60.4 times more Vitamin E than Cracker, meal.
• Both Cracker, meal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cracker, meal vs Oil Roasted Almonds:

• Cracker, meal has 1.3 times more Iron, 10.3 times more Selenium and 16 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.7 times more Calcium, 4.2 times more Copper, 11.4 times more Magnesium, 2.6 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium and 4.4 times more Zinc than Cracker, meal.

Comparison of macro-nutrients per 1 kilogram:

• Cracker, meal has more Omega 3 and 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 32.5 times more Fat, 15.5 times more Saturated Fat, 19.8 times more Omega 6, 13.8 times more Sugars, 4 times more Fiber and 2.3 times more Protein than Cracker, meal.
• Both Cracker, meal as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.