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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Energy	59.6% 1728kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	249% 95g	149% 56.7g	38g per day for Men 19-50 years
Protein	73% 41g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	59% 236μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	249% 2.25mg	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	172% 13.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	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	199% 1393mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	268% 147μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.54% 20g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Almonds.
• While Almonds contain 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

• Crackers, rye, wafers, seasoned have 7.9 times more Selenium and 887 times more Sodium than Almonds.
• While Almonds contain 6.1 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, seasoned have 106 times more Omega 3, 3.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.