Comparing Nutrients in 1 kilogram Almonds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	200% 5790kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	150% 48g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	268% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	449% 584g	130g per day for Men 19-50 years
Sugars	60% 43.5g	145% 105g	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	7.03% 5.1g	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	% 1.7g	% 27.6g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 65.7g	g per day for Men 19-50 years
Fiber	329% 125g	60.5% 23g	38g per day for Men 19-50 years
Protein	378% 212g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	114% 1.48mg	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	215% 860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	269% 2690mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	360% 3.24mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	341% 7.84mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Almonds have 4.2 times more Vitamin B2 and 12.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling:

• Almonds have 3.3 times more Calcium, 3.2 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.6 times more Selenium and 801 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Fat, 2.7 times more Omega 6, 5.4 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.3 times more Saturated Fat, 2.7 times more Carbohydrate and 2.4 times more Sugars than Almonds.
• Both Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Energy per 1 kg.
• Both Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.