Comparing Nutrients in 1 pound Almonds VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	91% 2626kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	258% 336g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	8.07% 5.85g	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	0.69% 0.5g	1.2% 0.86g	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	% 0.77g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	171% 96g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	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	775% 116mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	122% 1220mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	70% 0.63mg	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	210% 17mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	135% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Crackers, saltines (includes oyster, soda, soup):

• Almonds have 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 22.3 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Crackers, saltines (includes oyster, soda, soup):

• Almonds have 14.2 times more Calcium, 7.4 times more Copper, 11.7 times more Magnesium, 3.2 times more Manganese, 4.7 times more Phosphorus, 4.8 times more Potassium and 4.5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.5 times more Iron, 2.5 times more Selenium and 941 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 5.8 times more Fat, 2.3 times more Saturated Fat, 2.9 times more Omega 6, 3.4 times more Sugars, 4.5 times more Fiber and 2.2 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 184.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.