Comparing Nutrients in 1 pound Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72.7% 2109kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	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	190% 248g	61.7% 80g	130g per day for Men 19-50 years
Sugars	59% 42.7g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	112% 42.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	114% 64g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	126% 1.5mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 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	84% 336μg	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	79.5% 12mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	174% 14mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	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	166% 1161mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	154% 85μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	192% 2880mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Oil Roasted Almonds:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.4 times more Vitamin B2 and 9.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole grain, sandwich-type, with peanut butter filling 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 grain, sandwich-type, with peanut butter filling vs Oil Roasted Almonds:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has 4.6 times more Selenium and 635 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.8 times more Calcium, 3.1 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole grain, sandwich-type, with peanut butter filling has more Omega 3, 3.1 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 2.6 times more Fat, 3.4 times more Omega 6 and 1.5 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds offer comparable quantities of Saturated Fat and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3