Comparing Nutrients in 1 kilogram Almonds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	200% 5790kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	505% 657g	130g per day for Men 19-50 years
Sugars	60% 43.5g	16.3% 12g	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	1.5% 1.1g	1.24% 0.9g	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	% 1.7g	% 3g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	81.6% 31g	38g per day for Men 19-50 years
Protein	378% 212g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	269% 2690mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	149% 1.34mg	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	464% 37mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	246% 5.65mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	239% 1670mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Crackers, flavored, fish-shaped:

• Almonds have 2.2 times more Vitamin B2, 1.6 times more Vitamin B6 and 7 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin K than Almonds.

Comparing minerals per 1 kilogram for Almonds vs Crackers, flavored, fish-shaped:

• Almonds have 3.2 times more Calcium, 7.7 times more Copper, 10.8 times more Magnesium, 3.9 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 970 times more Sodium than Almonds.
• Both Almonds and Crackers, flavored, fish-shaped have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 6, 3.7 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 140.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.