Comparing Nutrients in 1 kilogram Crackers, water biscuits VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, water biscuits	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	132% 3840kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	73.6% 71.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	132% 42g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	136% 177g	130g per day for Men 19-50 years
Sugars	0% 0g	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	187% 71g	276% 105g	38g per day for Men 19-50 years
Protein	128% 71.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	93% 1.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	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	60% 240μg	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	19.3% 2.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	0% 0mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	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	143% 1000mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	569% 313μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, water biscuits 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, water biscuits vs Oil Roasted Almonds:

• 1 kilogram of Crackers, water biscuits has 1.2 times more Vitamin B1 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 21.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B6 and 89.6 times more Vitamin E than Crackers, water biscuits.
• Both Crackers, water biscuits and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Crackers, water biscuits have insufficient amounts of Vitamin E
• Both Crackers, water biscuits as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Crackers, water biscuits vs Oil Roasted Almonds:

• 1 kilogram of Crackers, water biscuits has 7.6 times more Selenium and 571 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains more Calcium, 7.2 times more Copper, more Iron, 13.7 times more Magnesium, 4.7 times more Phosphorus, 7.1 times more Potassium and 4.7 times more Zinc than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, water biscuits has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Energy, 7.7 times more Fat, more Saturated Fat, 5.7 times more Omega 6, more Sugars, 1.5 times more Fiber and 3 times more Protein than Crackers, water biscuits.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3