Comparing Nutrients in 1 pound Crackers, whole-wheat, reduced fat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65% 1887kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	15% 4.84g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	84.4% 14.4g	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	264% 343g	61.7% 80g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 20g	g per day for Men 19-50 years
Fiber	130% 49.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	92% 51.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.2% 56.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	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	202% 16mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	236% 1651mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	49.8% 1692mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	225% 3379mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Oil Roasted Almonds:

• 1 pound of Crackers, whole-wheat, reduced fat has 2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 35.5 times more Vitamin B2 and 24 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Oil Roasted Almonds:

• 1 pound of Crackers, whole-wheat, reduced fat has 3.4 times more Selenium and 745 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 7.5 times more Calcium, 2.1 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds contain similar levels of Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat, reduced fat has more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Energy, 7.3 times more Fat, 3.9 times more Saturated Fat, 4.3 times more Omega 6, 3.7 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3