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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	66.8% 1937kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	56% 18g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 20.2g	g per day for Men 19-50 years
Fiber	123% 46.7g	118% 45g	38g per day for Men 19-50 years
Protein	85.7% 48g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	68.8% 0.83mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	42.6% 6.4mg	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 33.9 times more Vitamin B2, 1.8 times more Vitamin B9 and 16.8 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Crackers, whole-wheat 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, whole-wheat vs Blanched Almonds:

• Crackers, whole-wheat have 3.2 times more Selenium and 42.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Calcium, 2.4 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Blanched Almonds have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 210.8 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 3.7 times more Fat, 1.9 times more Saturated Fat, 2 times more Omega 6, 3.9 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Blanched Almonds have similar amounts of Fiber per 1 lb.
• Both Crackers, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.