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

Macros Ratio

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

Macro Nutrients

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	91% 2626kcal	66% 1910kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	41.4% 40g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	28.4% 9.08g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	259% 337g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	14% 10g	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	1.44% 1.04g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	171% 96g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	21% 0.27mg	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	159% 635μg	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% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, saltines, low salt (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	122% 1220mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	78.6% 0.71mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	165% 3.8mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	97% 3284mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	52.8% 29μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Crackers, saltines, low salt (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Almonds has 3.4 times more Vitamin B2, 2.3 times more Vitamin B6 and 22.9 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 3 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Crackers, saltines, low salt (includes oyster, soda, soup) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almonds as well as Crackers, saltines, low salt (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Almonds has 2.3 times more Calcium, 6.6 times more Copper, 10.8 times more Magnesium, 2.6 times more Manganese, 4.3 times more Phosphorus and 3.8 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 1.4 times more Iron, 1.6 times more Selenium and 198 times more Sodium than Almonds.
• Both Almonds and Crackers, saltines, low salt (includes oyster, soda, soup) contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.4 times more Energy, 5.6 times more Fat, 1.9 times more Saturated Fat, 3.4 times more Omega 6, 2 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines, low salt (includes oyster, soda, soup) contains 145.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3