Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, melba toast, plain, without salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, melba toast, plain, without salt	13%	8%	79%

Macro Nutrients

	Blanched Almonds	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Energy	203% 5900kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	589% 766g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	0% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	166% 63g	38g per day for Men 19-50 years
Protein	382% 214g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	75.4% 0.98mg	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	123% 490μg	310% 1240μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, melba toast, plain, without salt	Recommended Dietary Allowance
Calcium	236% 2360mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	321% 2.9mg	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	410% 32.8mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	491% 11.3mg	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	687% 4810mg	280% 1960mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	183% 20mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crackers, melba toast, plain, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Crackers, melba toast, plain, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, melba toast, plain, without salt:

• 1 kilogram of Blanched Almonds has 2.6 times more Vitamin B2 than Crackers, melba toast, plain, without salt.
• While 1 kg of Crackers, melba toast, plain, without salt contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Crackers, melba toast, plain, without salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• Both Blanched Almonds as well as Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Crackers, melba toast, plain, without salt:

• 1 kilogram of Blanched Almonds has 2.5 times more Calcium, 3.6 times more Copper, 4.5 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Zinc than Crackers, melba toast, plain, without salt.
• Both Blanched Almonds and Crackers, melba toast, plain, without salt contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.5 times more Energy, 16.4 times more Fat, 8.9 times more Saturated Fat, 10.2 times more Omega 6, 1.6 times more Fiber and 1.8 times more Protein than Crackers, melba toast, plain, without salt.
• While 1 kg of Crackers, melba toast, plain, without salt contains 17.8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3