Comparing Nutrients in 1 kilogram Crackers, whole-wheat, low salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Energy	153% 4430kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	177% 172g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	128% 41g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	366% 62g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	162% 210g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	67% 48.6g	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	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	276% 105g	287% 109g	38g per day for Men 19-50 years
Protein	157% 88g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	168% 2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	105% 1.36mg	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	70% 280μg	138% 550μg	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	57.3% 8.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	50% 500mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	493% 4.44mg	1221% 11mg	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	385% 31mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	977% 22.5mg	970% 22.3mg	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	421% 2950mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	267% 147μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, low salt versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Crackers, whole-wheat, low salt has 2.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 12 times more Vitamin B2, 2 times more Vitamin B9 and 27.8 times more Vitamin E than Crackers, whole-wheat, low salt.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat, low salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, low salt vs Roasted Almonds:

• 1 kilogram of Crackers, whole-wheat, low salt has 7.4 times more Selenium and 62 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.4 times more Calcium, 2.5 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Zinc than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, low salt has 37.6 times more Omega 3 and 3.3 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Energy, 3.1 times more Fat, 2.1 times more Omega 6, 13.1 times more Sugars and 2.4 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds offer comparable quantities of Saturated Fat and Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3