Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65.4% 1896kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	258% 336g	61.7% 80g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	76.6% 43g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 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	152% 608μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	34.8% 5.2mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.6% 86mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	316% 25.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	66% 463mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	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	0.62% 23g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines (includes oyster, soda, soup) vs Oil Roasted Almonds:

• Crackers, saltines (includes oyster, soda, soup) have 7.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 22.6 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Oil Roasted Almonds:

• Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Iron, 2.5 times more Selenium and 941 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15.3 times more Calcium, 6.9 times more Copper, 11.9 times more Magnesium, 3.6 times more Manganese, 4.6 times more Phosphorus, 4.6 times more Potassium and 4.4 times more Zinc than Crackers, saltines (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines (includes oyster, soda, soup) have more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Energy, 6.4 times more Fat, 2.5 times more Saturated Fat, 3.2 times more Omega 6, 3.5 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.