Comparing Nutrients in 1 kilogram Crackers, wheat, low salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, wheat, low salt	Blanched Almonds	Recommended Dietary Allowance
Energy	163% 4730kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	162% 51.8g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	87.5% 1.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	144% 187g	130g per day for Men 19-50 years
Sugars	180% 130g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	118% 45g	261% 99g	38g per day for Men 19-50 years
Protein	154% 86g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	421% 5.05mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	88.5% 1.15mg	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	125% 500μg	123% 490μg	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	33.3% 5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80% 96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	49% 490mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	1141% 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	550% 44mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	774% 18mg	798% 18.4mg	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	314% 2200mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	613% 337μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	127% 1900mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, low salt vs Blanched Almonds:

• Crackers, wheat, low salt have 2.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2 and 47.5 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Blanched Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Crackers, wheat, low salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, wheat, low salt vs Blanched Almonds:

• Crackers, wheat, low salt have 1.3 times more Iron, 10.5 times more Selenium and 10 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Calcium, 3.2 times more Copper, 4.3 times more Magnesium, 2.2 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Zinc than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Blanched Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, low salt have 1.3 times more Saturated Fat, 35 times more Omega 3, 3.5 times more Carbohydrate and 2.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Fat, 4.7 times more Omega 6, 2.2 times more Fiber and 2.5 times more Protein than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Blanched Almonds have similar amounts of Energy per 1 kg.
• Both Crackers, wheat, low salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.