Comparing Nutrients in 1 kilogram Nabisco, Nabisco Grahams Crackers VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Roasted Almonds	Recommended Dietary Allowance
Energy	146% 4240kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	48.8% 15.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	162% 210g	130g per day for Men 19-50 years
Sugars	317% 230g	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	89.5% 34g	287% 109g	38g per day for Men 19-50 years
Protein	125% 70g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	115% 460μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Roasted Almonds	Recommended Dietary Allowance
Calcium	79% 790mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	516% 41.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	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	289% 2020mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	439% 6590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Grahams Crackers VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Nabisco, Nabisco Grahams Crackers 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 Nabisco, Nabisco Grahams Crackers vs Roasted Almonds:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 3 times more Vitamin B1 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• Both Nabisco, Nabisco Grahams Crackers as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Grahams Crackers vs Roasted Almonds:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 219.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.4 times more Calcium, 36.6 times more Copper, 4.7 times more Magnesium, 2.3 times more Phosphorus, 4 times more Potassium and 1.7 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Nabisco, Nabisco Grahams Crackers has 3.6 times more Carbohydrate and 4.7 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.4 times more Energy, 5.3 times more Fat, 2.6 times more Saturated Fat, 3.2 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.