Comparing Nutrients in 1 pound Crackers, wheat, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Energy	71% 2064kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	75% 98g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	2.63% 1.9g	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	% 3.6g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 53.5g	% 18g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	59% 33g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	775% 116mg	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, wheat, regular	Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, wheat, regular vs Almonds:

• Crackers, wheat, regular have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 7.8 times more Vitamin B2 and 16.5 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Crackers, wheat, regular 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, wheat, regular vs Almonds:

• Crackers, wheat, regular have 2.4 times more Selenium and 699 times more Sodium than Almonds.
• While Almonds contain 2.9 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 1 pound:

• Crackers, wheat, regular have 329 times more Omega 3, 3.3 times more Carbohydrate and 3.6 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3 times more Fat, 1.6 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Crackers, wheat, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.