Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	209% 6070kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	526% 684g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	144% 104g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 97g	g per day for Men 19-50 years
Fiber	276% 105g	129% 49g	38g per day for Men 19-50 years
Protein	379% 212g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	138% 1.8mg	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	145% 580μg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	291% 2910mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	219% 1.97mg	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	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	398% 9.16mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, standard snack-type, with whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Crackers, standard snack-type, with whole wheat:

• 1 kilogram of Oil Roasted Almonds has 3.2 times more Vitamin B2 and 9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 3.5 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Crackers, standard snack-type, with whole wheat:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Calcium, 4.8 times more Copper, 5.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 2.1 times more Selenium and 748 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy, 3.1 times more Fat, 1.9 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3