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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Roasted Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	206% 5980kcal	152% 4420kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	606% 9.7g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	520% 677g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 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	255% 97g	38g per day for Men 19-50 years
Protein	374% 210g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	233% 37.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	268% 2680mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	380% 2660mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	90% 3060mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, toast thins, low sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Crackers, toast thins, low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 9.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 14.1 times more Vitamin E than Crackers, toast thins, low sodium.
• While 1 kg of Crackers, toast thins, low sodium contains 4.8 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, toast thins, low sodium provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Crackers, toast thins, low sodium:

• 1 kilogram of Roasted Almonds has more Calcium, 3.6 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Crackers, toast thins, low sodium.
• While 1 kg of Crackers, toast thins, low sodium contains 23.1 times more Selenium and 59 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, toast thins, low sodium contain similar levels of Iron per one kilogram.
• 1 kilogram of Crackers, toast thins, low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Energy, 3.3 times more Fat, 1.3 times more Saturated Fat, 1.7 times more Omega 6 and 3.2 times more Protein than Crackers, toast thins, low sodium.
• While 1 kg of Crackers, toast thins, low sodium contains 96.9 times more Omega 3, 3.2 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, toast thins, low sodium offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3