Comparing Nutrients in 1 pound Crackers, rye, wafers, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Energy	52.2% 1515kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	75% 98g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	273% 104g	149% 56.7g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.94mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	50% 200μg	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	0.5% 0.45mg	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	24% 3.63mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	520% 4.68mg	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	337% 27mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	216% 1515mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, rye, wafers, plain vs Almonds:

• Crackers, rye, wafers, plain have 2.1 times more Vitamin B1, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 32 times more Vitamin E than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Crackers, rye, wafers, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, rye, wafers, plain vs Almonds:

• Crackers, rye, wafers, plain have 1.6 times more Iron, 2.5 times more Manganese, 5.8 times more Selenium and 557 times more Sodium than Almonds.
• While Almonds contain 6.7 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, plain have 16 times more Omega 3, 3.7 times more Carbohydrate and 1.8 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 55.5 times more Fat, 35.2 times more Saturated Fat, 35.3 times more Omega 6, 4.3 times more Sugars and 2.2 times more Protein than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.