Comparing Nutrients in 1 kilogram Almonds VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	200% 5790kcal	156% 4530kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	510% 663g	130g per day for Men 19-50 years
Sugars	60% 43.5g	12% 8.6g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 8.6g	g per day for Men 19-50 years
Fiber	329% 125g	268% 102g	38g per day for Men 19-50 years
Protein	378% 212g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	285% 3.7mg	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	87.5% 350μg	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	1709% 256mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	269% 2690mg	238% 2380mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	610% 5.5mg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1066% 24.5mg	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	534% 3740mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	112% 3810mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	292% 4380mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Almonds have 6.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 17.1 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B1 per 1 kg.
• Both Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Almonds have 1.9 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 4.2 times more Selenium and 438 times more Sodium than Almonds.
• Both Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Energy, 3.2 times more Fat, 1.8 times more Saturated Fat, 2.4 times more Omega 6, 5.1 times more Sugars, 1.2 times more Fiber and 1.9 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 308.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.