Comparing Nutrients in 1 kilogram Roasted Almonds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	206% 5980kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	183% 177g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	205% 34.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	505% 657g	130g per day for Men 19-50 years
Sugars	67% 48.6g	16.3% 12g	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	1.24% 0.9g	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	% 0.1g	% 3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	81.6% 31g	38g per day for Men 19-50 years
Protein	374% 210g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	678% 8.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	395% 5.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	401% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	65.4% 0.85mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	1593% 239mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	268% 2680mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	149% 1.34mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	246% 5.65mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	647% 9700mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, flavored, fish-shaped per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Crackers, flavored, fish-shaped:

• 1 kilogram of Roasted Almonds has 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 6.5 times more Vitamin E than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 10.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Roasted Almonds vs Crackers, flavored, fish-shaped:

• 1 kilogram of Roasted Almonds has 3.2 times more Calcium, 8.2 times more Copper, 11.2 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium and 3 times more Zinc than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 2 times more Selenium and 323.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, flavored, fish-shaped contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.3 times more Energy, 3 times more Fat, 2 times more Saturated Fat, 3.7 times more Omega 6, 4.1 times more Sugars, 3.5 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• While 1 kg of Crackers, flavored, fish-shaped contains 42.1 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3