Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	71% 2055kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	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	231% 301g	61.7% 80g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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% 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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 20g	g per day for Men 19-50 years
Fiber	122% 46.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	91% 51g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	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	78.6% 0.94mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	39.7% 159μg	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	45.4% 6.8mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	160% 13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	242% 1696mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain vs Oil Roasted Almonds:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.5 times more Vitamin B2 and 17.3 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs Oil Roasted Almonds:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 4.2 times more Selenium and 438 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 1.8 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Oil Roasted Almonds contain similar levels of Calcium, Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has more Omega 3 and 3.8 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 3.5 times more Fat, 2 times more Saturated Fat, 2.7 times more Omega 6, 5.3 times more Sugars and 1.9 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3