Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Blanched Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	203% 5900kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	174% 55.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	966% 15.5g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	681% 116g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	472% 613g	130g per day for Men 19-50 years
Sugars	64% 46.3g	113% 81.8g	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	4% 2.9g	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	% 0.3g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 69.5g	g per day for Men 19-50 years
Fiber	261% 99g	60.5% 23g	38g per day for Men 19-50 years
Protein	382% 214g	119% 66.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, standard snack-type, regular	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	347% 4.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	48.5% 0.63mg	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	230% 920μg	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	1583% 238mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	578% 693μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	236% 2360mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	116% 1.04mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	213% 4.9mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	484% 7260mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, standard snack-type, regular:

• Blanched Almonds have 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 7.8 times more Vitamin E than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular have similar amounts of Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Crackers, standard snack-type, regular:

• Blanched Almonds have 2 times more Calcium, 9.9 times more Copper, 14.9 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Potassium and 6.1 times more Zinc than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 2.1 times more Selenium and 38.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2 times more Fat, 4.3 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• While Crackers, standard snack-type, regular contain 1.4 times more Saturated Fat, 386.5 times more Omega 3, 3.3 times more Carbohydrate and 1.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular have similar amounts of Energy and Omega 6 per 1 kg.
• Both Blanched Almonds as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.