Comparing Nutrients in 1 pound Crackers, flavored, fish-shaped VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, flavored, fish-shaped	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72.4% 2100kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	61.7% 80g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	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	0.56% 0.41g	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	% 1.36g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	37% 14g	125% 47.6g	38g per day for Men 19-50 years
Protein	82.3% 46g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	173% 694μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	111% 16.7mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	37.6% 376mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	260% 20.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	108% 757mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped vs Oil Roasted Almonds:

• 1 pound of Crackers, flavored, fish-shaped has 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 7.1 times more Vitamin E than Crackers, flavored, fish-shaped.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Crackers, flavored, fish-shaped vs Oil Roasted Almonds:

• 1 pound of Crackers, flavored, fish-shaped has 1.2 times more Iron and 970 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.5 times more Calcium, 7.1 times more Copper, 11 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Oil Roasted Almonds contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, flavored, fish-shaped has more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 3.1 times more Fat, 2 times more Saturated Fat, 3.9 times more Omega 6, 3.9 times more Sugars, 3.4 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3