Comparing Nutrients in 1 kilogram Roasted Almonds VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Roasted Almonds	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	206% 5980kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	550% 715g	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	79% 30g	38g per day for Men 19-50 years
Protein	374% 210g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	29.2% 0.38mg	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	310% 1240μg	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, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	268% 2680mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	221% 2mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	302% 6.95mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, saltines, unsalted tops (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Roasted Almonds has 2.6 times more Vitamin B2 and 3.6 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 7.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• 1 kilogram of Roasted Almonds has 2.3 times more Calcium, 5.5 times more Copper, 10.3 times more Magnesium, 3.2 times more Manganese, 4.5 times more Phosphorus, 5.6 times more Potassium and 4.3 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 1.4 times more Iron and 255.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Energy, 4.5 times more Fat, 1.4 times more Saturated Fat, 8.1 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 8.6 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3