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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Almonds	Recommended Dietary Allowance
Energy	66% 1910kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	75% 98g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 1.04g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	34.6% 13g	149% 56.7g	38g per day for Men 19-50 years
Protein	77% 43g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	159% 635μg	50% 200μg	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% 5.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	291% 23.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	72% 503mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.54% 20g	3700g per day for Men 19-50 years

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 2.3 times more Vitamin B6 and 22.9 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.4 times more Iron, 1.6 times more Selenium and 198 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 6.6 times more Copper, 10.8 times more Magnesium, 2.6 times more Manganese, 4.3 times more Phosphorus and 3.8 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 145.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 5.6 times more Fat, 1.9 times more Saturated Fat, 3.4 times more Omega 6, 2 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.