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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, wheat, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	71% 2064kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	56% 18g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	97% 70.2g	29% 21g	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% 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	% 3.6g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 53.5g	% 20.2g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	118% 45g	38g per day for Men 19-50 years
Protein	59% 33g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	40% 0.52mg	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	43% 172μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	362% 8.32mg	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	196% 1370mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	211% 3171mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Crackers, wheat, regular have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.3 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Crackers, wheat, regular as well as Blanched 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 Blanched Almonds:

• Crackers, wheat, regular have 3.1 times more Selenium and 36.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Calcium, 3.7 times more Copper, 3.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, wheat, regular have 246.8 times more Omega 3, 3.8 times more Carbohydrate and 3.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.2 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Crackers, wheat, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.