Comparing Nutrients in 1 kilogram Crackers, melba toast, plain, without salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	134% 3900kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	132% 42g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	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	166% 63g	276% 105g	38g per day for Men 19-50 years
Protein	216% 121g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	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	344% 4.13mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	310% 1240μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	93% 930mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	463% 37mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	491% 11.3mg	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	280% 1960mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, melba toast, plain, without salt versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, melba toast, plain, without salt vs Oil Roasted Almonds:

• 1 kilogram of Crackers, melba toast, plain, without salt has 4.5 times more Vitamin B1, 3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.9 times more Vitamin B2 than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Crackers, melba toast, plain, without salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, melba toast, plain, without salt vs Oil Roasted Almonds:

• 1 kg of Oil Roasted Almonds contains 3.1 times more Calcium, 3.3 times more Copper, 4.6 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium and 1.5 times more Zinc than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Oil Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, melba toast, plain, without salt has more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 17.2 times more Fat, 9.5 times more Saturated Fat, 11.2 times more Omega 6, 1.7 times more Fiber and 1.8 times more Protein than Crackers, melba toast, plain, without salt.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3