Comparing Nutrients in 1 kilogram Crackers, wheat, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Energy	157% 4550kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	119% 38g	32g per day for Men 19-50 years
Omega 3	617% 9.87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	440% 74.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	166% 216g	130g per day for Men 19-50 years
Sugars	214% 155g	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	5.8% 4.2g	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	% 7.9g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 118g	% 39.5g	g per day for Men 19-50 years
Fiber	182% 69g	329% 125g	38g per day for Men 19-50 years
Protein	130% 73g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.84mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	251% 40.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	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	95% 380μg	110% 440μg	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	103% 15.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Calcium	92% 920mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	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	330% 26.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	431% 3020mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	466% 6990mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, wheat, regular vs Almonds:

• Crackers, wheat, regular have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 7.8 times more Vitamin B2 and 16.5 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Crackers, wheat, regular 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, wheat, regular vs Almonds:

• Crackers, wheat, regular have 2.4 times more Selenium and 699 times more Sodium than Almonds.
• While Almonds contain 2.9 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, wheat, regular have 329 times more Omega 3, 3.3 times more Carbohydrate and 3.6 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3 times more Fat, 1.6 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Crackers, wheat, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.