Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Oil Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Energy	209% 6070kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	622% 809g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	68.4% 26g	38g per day for Men 19-50 years
Protein	379% 212g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	580% 6.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	360% 4.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	93% 4.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Calcium	291% 2910mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.05% 76g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 1.7 times more Vitamin B2, 3 times more Vitamin B6 and 60.4 times more Vitamin E than Cracker, meal.
• While Cracker, meal contains 7.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5 and 5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Cracker, meal:

• Oil Roasted Almonds have 12.7 times more Calcium, 4.2 times more Copper, 11.4 times more Magnesium, 2.6 times more Manganese, 4.5 times more Phosphorus, 6.1 times more Potassium and 4.4 times more Zinc than Cracker, meal.
• While Cracker, meal contains 1.3 times more Iron, 10.3 times more Selenium and 16 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.6 times more Energy, 32.5 times more Fat, 15.5 times more Saturated Fat, 19.8 times more Omega 6, 13.8 times more Sugars, 4 times more Fiber and 2.3 times more Protein than Cracker, meal.
• While Cracker, meal contains more Omega 3 and 4.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.