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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	91% 2626kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	84.4% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	264% 343g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	7.63% 5.53g	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	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	% 0.77g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.1g	g per day for Men 19-50 years
Fiber	149% 56.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	171% 96g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, whole-wheat, reduced fat	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	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	7.68% 0.1mg	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	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	68.7% 0.89mg	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	34% 136μg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	122% 1220mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	225% 2.03mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	451% 10.4mg	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	236% 1651mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Crackers, whole-wheat, reduced fat:

• Almonds have 51.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 23.7 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat:

• Almonds have 6.9 times more Calcium, 2.3 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3.4 times more Selenium and 745 times more Sodium than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 6.6 times more Fat, 3.6 times more Saturated Fat, 3.9 times more Omega 6, 3.6 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 132.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Fiber per 1 lb.
• Both Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.