Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, standard snack-type, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	176% 5100kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	136% 177g	130g per day for Men 19-50 years
Sugars	113% 81.8g	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	4% 2.9g	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	% 4.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 69.5g	% 43.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	276% 105g	38g per day for Men 19-50 years
Protein	119% 66.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	347% 4.16mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	230% 920μg	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	202% 30.3mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	120% 1200mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	504% 40.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	354% 2480mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Oil Roasted Almonds:

• Crackers, standard snack-type, regular have 4.5 times more Vitamin B1, 1.8 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 8.6 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Crackers, standard snack-type, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Oil Roasted Almonds:

• Crackers, standard snack-type, regular have 1.6 times more Selenium and 726 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Calcium, 9.2 times more Copper, 15.2 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 5.9 times more Potassium and 6.3 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 1.3 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Fat, 4.6 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oil Roasted Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Crackers, standard snack-type, regular as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.