Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Almonds	Recommended Dietary Allowance
Energy	170% 4940kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	449% 584g	166% 216g	130g per day for Men 19-50 years
Sugars	145% 105g	60% 43.5g	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	7.03% 5.1g	1.5% 1.1g	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	% 27.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 65.7g	% 39.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	329% 125g	38g per day for Men 19-50 years
Protein	205% 115g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	215% 860μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	137% 20.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Almonds	Recommended Dietary Allowance
Calcium	81% 810mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	1146% 10.3mg	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	346% 27.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	391% 2740mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling vs Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 and 12.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as 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, sandwich, with peanut butter filling vs Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.6 times more Selenium and 801 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 3.2 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.3 times more Saturated Fat, 2.7 times more Carbohydrate and 2.4 times more Sugars than Almonds.
• While Almonds contain 2 times more Fat, 2.7 times more Omega 6, 5.4 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Almonds have similar amounts of Energy per 1 kg.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.