Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Blanched Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	203% 5900kcal	152% 4420kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	450% 76.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	520% 677g	130g per day for Men 19-50 years
Sugars	64% 46.3g	178% 129g	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	255% 97g	38g per day for Men 19-50 years
Protein	382% 214g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, toast thins, low sodium	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	233% 37.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	235% 3.05mg	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	82.5% 330μg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	230% 276μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	236% 2360mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	341% 3.07mg	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	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	380% 2660mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, toast thins, low sodium:

• Blanched Almonds have 5.6 times more Vitamin B2, 1.5 times more Vitamin B9 and 14.1 times more Vitamin E than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 2 times more Vitamin B1, 2.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, toast thins, low sodium have similar amounts of Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Crackers, toast thins, low sodium 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, toast thins, low sodium:

• Blanched Almonds have more Calcium, 3.3 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 14.4 times more Selenium and 9.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, toast thins, low sodium have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.3 times more Energy, 3.3 times more Fat, 1.2 times more Saturated Fat, 1.6 times more Omega 6 and 3.3 times more Protein than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 242.3 times more Omega 3, 3.6 times more Carbohydrate and 2.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, toast thins, low sodium have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.