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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Roasted Almonds	Recommended Dietary Allowance
Energy	66% 1910kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 337g	73.3% 95g	130g per day for Men 19-50 years
Sugars	14% 10g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	34.6% 13g	130% 49.4g	38g per day for Men 19-50 years
Protein	77% 43g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	47.5% 0.62mg	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	159% 635μg	62.4% 249μg	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	723% 108mg	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)	Roasted Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	440% 10mg	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	72% 503mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	60% 898mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, low salt (includes oyster, soda, soup) VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 7.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 3.6 times more Vitamin B2, 2.3 times more Vitamin B6 and 21.3 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 1.4 times more Iron, 3.2 times more Selenium and 66 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.3 times more Calcium, 7 times more Copper, 11.2 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus and 4 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Roasted Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) has 43.7 times more Omega 3 and 3.5 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.4 times more Energy, 5.9 times more Fat, 2 times more Saturated Fat, 3.6 times more Omega 6, 2.2 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3