Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Oil Roasted Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	209% 6070kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	78.2% 76g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	33.3% 10.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	186% 31.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	581% 755g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	17% 12g	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	0% 0g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 9g	g per day for Men 19-50 years
Fiber	276% 105g	287% 109g	38g per day for Men 19-50 years
Protein	379% 212g	203% 113g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, whole-wheat, reduced fat	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	327% 52.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	152% 1.97mg	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	75% 300μg	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	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	291% 2910mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	497% 4.47mg	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	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	993% 23mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	110% 3730mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	497% 7450mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	272% 30mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, whole-wheat, reduced fat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Crackers, whole-wheat, reduced fat:

• 1 kilogram of Oil Roasted Almonds has 35.5 times more Vitamin B2 and 24 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• 1 kilogram of Oil Roasted Almonds has 7.5 times more Calcium, 2.1 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 3.4 times more Selenium and 745 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, whole-wheat, reduced fat contain similar levels of Iron, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Energy, 7.3 times more Fat, 3.9 times more Saturated Fat, 4.3 times more Omega 6, 3.7 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, whole-wheat, reduced fat offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3