Comparing Nutrients in 1 kilogram Roasted Almonds VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Roasted Almonds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	206% 5980kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	595% 773g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 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	211% 80g	38g per day for Men 19-50 years
Protein	374% 210g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, melba toast, rye (includes pumpernickel)	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	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	66% 0.86mg	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	213% 850μg	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	1593% 239mg	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

	Roasted Almonds	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	268% 2680mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	446% 4mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	321% 7.38mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	704% 387μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, melba toast, rye (includes pumpernickel) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Crackers, melba toast, rye (includes pumpernickel) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Roasted Almonds has 4.2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 6.1 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Roasted Almonds has 3.4 times more Calcium, 2.7 times more Copper, 7.2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.4 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 19.4 times more Selenium and 299.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, melba toast, rye (includes pumpernickel) contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Energy, 15.5 times more Fat, 9 times more Saturated Fat, 10.4 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 10.6 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3