Comparing Nutrients in 1 pound Blanched Almonds VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	92% 2676kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	258% 335g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	249% 95g	38g per day for Men 19-50 years
Protein	173% 97g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	66.3% 0.86mg	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	55.6% 222μg	59% 236μg	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	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	107% 1070mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	249% 2.25mg	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	186% 15mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	468% 10.8mg	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	312% 2182mg	199% 1393mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Crackers, rye, wafers, seasoned:

• Blanched Almonds have 3.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Crackers, rye, wafers, seasoned have similar amounts of Vitamin B9 per 1 lb.
• Both Blanched Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Crackers, rye, wafers, seasoned:

• Blanched Almonds have 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 1.3 times more Manganese, 10.2 times more Selenium and 46.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, rye, wafers, seasoned have similar amounts of Iron and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 79.5 times more Omega 3, 4 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.