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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Almonds	Recommended Dietary Allowance
Energy	68% 1969kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	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	36% 13.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (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	214% 2.56mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	141% 562μg	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% 0mg	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, saltines, unsalted tops (includes oyster, soda, soup)	Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	306% 24.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	68% 476mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	232% 3475mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.54% 20g	3700g per day for Men 19-50 years

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 2.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B9 than Almonds.
• While Almonds contain 2.5 times more Vitamin B2 and 3.6 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) 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, saltines, unsalted tops (includes oyster, soda, soup) vs Almonds:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Iron and 766 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 5.2 times more Copper, 10 times more Magnesium, 3.1 times more Manganese, 4.6 times more Phosphorus, 5.7 times more Potassium and 4.1 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 28.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 7.7 times more Omega 6, 4.2 times more Fiber and 2.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.