Comparing Nutrients in 1 kilogram Roasted Almonds VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Energy	206% 5980kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	622% 809g	130g per day for Men 19-50 years
Sugars	67% 48.6g	4.55% 3.3g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	68.4% 26g	38g per day for Men 19-50 years
Protein	374% 210g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	580% 6.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	360% 4.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	93% 4.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	30% 0.39mg	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	138% 550μg	340% 1360μg	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	1593% 239mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Calcium	268% 2680mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	250% 2.25mg	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	466% 37.3mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	410% 9.44mg	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	673% 4710mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.05% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cracker, meal:

• Dry Roasted Almonds have 2.6 times more Vitamin B2, 3.5 times more Vitamin B6 and 55.6 times more Vitamin E than Cracker, meal.
• While Cracker, meal contains 9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cracker, meal:

• Dry Roasted Almonds have 11.7 times more Calcium, 4.9 times more Copper, 11.6 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Potassium and 4.8 times more Zinc than Cracker, meal.
• While Cracker, meal contains 21.2 times more Selenium and 5.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cracker, meal have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.6 times more Energy, 30.9 times more Fat, 15.1 times more Saturated Fat, 19 times more Omega 6, 14.7 times more Sugars, 4.2 times more Fiber and 2.3 times more Protein than Cracker, meal.
• While Cracker, meal contains 3.9 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.