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

Macros Ratio

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

Macro Nutrients

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	60% 1737kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	7.95% 7.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.2% 3.1g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	61.7% 80g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	75.3% 42g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	41% 0.54mg	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	154% 617μg	30.6% 122μg	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	13% 1.95mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.4% 104mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	481% 4.33mg	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	263% 21mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	485% 11mg	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	67.4% 472mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	349% 192μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cracker, meal versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cracker, meal has 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.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Vitamin B2, 3 times more Vitamin B6 and 60.4 times more Vitamin E than Cracker, meal.
• Both Cracker, meal as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cracker, meal vs Oil Roasted Almonds:

• 1 pound of Cracker, meal has 1.3 times more Iron and 10.3 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cracker, meal has more Omega 3 and 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3