Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72.4% 2100kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	239% 310g	61.7% 80g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 44g	% 20g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	125% 47.6g	38g per day for Men 19-50 years
Protein	59% 33g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Oil 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	121% 1.45mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	65.8% 263μg	30.6% 122μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.7% 13mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	75.7% 757mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	207% 16.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	231% 1615mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, with whole wheat vs Oil Roasted Almonds:

• 1 pound of Crackers, standard snack-type, with whole wheat has 3.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.2 times more Vitamin B2 and 9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Oil Roasted Almonds:

• 1 pound of Crackers, standard snack-type, with whole wheat has 2.1 times more Selenium and 748 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Calcium, 4.8 times more Copper, 5.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 3.1 times more Fat, 1.9 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Oil Roasted Almonds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3