Comparing Nutrients in 1 pound Crackers, whole-wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	66.8% 1937kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	75% 98g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 18g	g per day for Men 19-50 years
Fiber	123% 46.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	85.7% 48g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	42.6% 6.4mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	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, whole-wheat vs Almonds:

• Crackers, whole-wheat have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 54.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Crackers, whole-wheat 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, whole-wheat vs Almonds:

• Crackers, whole-wheat have 2.5 times more Selenium and 800 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.5 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 281 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 3.5 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 6, 3.7 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Fiber per 1 lb.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.