Comparing Nutrients in 1 pound Almonds VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	91% 2626kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	186% 2.97g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	237% 40.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	213% 277g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	11% 8.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	19% 7.26g	38g per day for Men 19-50 years
Protein	171% 96g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, standard snack-type, regular, low salt	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	18.5% 0.24mg	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	102% 408μg	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	775% 116mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	122% 1220mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	107% 0.97mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	110% 2.52mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Crackers, standard snack-type, regular, low salt:

• Almonds have 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 12.6 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Crackers, standard snack-type, regular, low salt:

• Almonds have 2.2 times more Calcium, 4.8 times more Copper, 10 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium and 4.6 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 1.6 times more Selenium and 216 times more Sodium than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2 times more Fat, 1.4 times more Omega 6, 2.4 times more Sugars, 7.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 218.3 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Almonds as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.