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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Blanched Almonds	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	92% 2676kcal	66.8% 1937kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	163% 27.7g	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	243% 315g	130g per day for Men 19-50 years
Sugars	29% 21g	7.45% 5.4g	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	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	% 0.14g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 3.9g	g per day for Men 19-50 years
Fiber	118% 45g	123% 46.7g	38g per day for Men 19-50 years
Protein	173% 97g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, whole-wheat	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	64.5% 0.84mg	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	31.8% 127μg	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	718% 108mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	103% 123μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	107% 1070mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	212% 1.9mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	424% 9.76mg	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	214% 1501mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crackers, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 33.9 times more Vitamin B2, 1.8 times more Vitamin B9 and 16.8 times more Vitamin E than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Blanched Almonds as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Crackers, whole-wheat:

• 1 pound of Blanched Almonds has 6.6 times more Calcium, 2.4 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 3.2 times more Selenium and 42.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat contain similar levels of Iron, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.4 times more Energy, 3.7 times more Fat, 1.9 times more Saturated Fat, 2 times more Omega 6, 3.9 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 210.8 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat offer comparable quantities of Fiber per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3