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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, wheat, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	71% 2064kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	280% 4.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	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	247% 321g	61.7% 80g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 53.5g	% 20g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	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, wheat, regular	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	107% 1.3mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.2mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85% 1.1mg	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	43% 172μg	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	47% 7.03mg	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, wheat, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	150% 12mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	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	196% 1370mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, regular VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, regular 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, wheat, regular vs Oil Roasted Almonds:

• 1 pound of Crackers, wheat, regular has 3.1 times more Vitamin B1, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.3 times more Vitamin B2 and 16.8 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, wheat, regular 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, wheat, regular vs Oil Roasted Almonds:

• 1 pound of Crackers, wheat, regular has 2.4 times more Selenium and 699 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.2 times more Calcium, 3.5 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, regular has more Omega 3, 4 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 3.4 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6, 1.5 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3