Comparing Nutrients in 1 pound Crackers, standard snack-type, sandwich, with peanut butter filling VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Almonds	Recommended Dietary Allowance
Energy	77.3% 2241kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	75% 98g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	3.2% 2.3g	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	% 12.5g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 30g	% 18g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	93% 52g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	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	185% 2.2mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	98% 390μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	62.3% 9.34mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Almonds	Recommended Dietary Allowance
Calcium	36.7% 367mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	157% 12.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	178% 1243mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	242% 3633mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	46.6% 5.13mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, sandwich, with peanut butter filling vs Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 and 12.4 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, standard snack-type, sandwich, with peanut butter filling vs Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.6 times more Selenium and 801 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 3.2 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 1.3 times more Saturated Fat, 2.7 times more Carbohydrate and 2.4 times more Sugars than Almonds.
• While Almonds contain 2 times more Fat, 2.7 times more Omega 6, 5.4 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Almonds have similar amounts of Energy per 1 lb.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.