Comparing Nutrients in 1 pound Roasted Almonds VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Roasted Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	94% 2712kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	231% 301g	130g per day for Men 19-50 years
Sugars	30.4% 22g	5.4% 3.9g	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	0.063% 0.045g	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	% 0.045g	% 0g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 3.9g	g per day for Men 19-50 years
Fiber	130% 49.4g	122% 46.3g	38g per day for Men 19-50 years
Protein	170% 95g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	129% 1.68mg	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	62.4% 249μg	39.7% 159μg	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	723% 108mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	122% 1216mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	277% 2.5mg	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	211% 17mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	483% 11mg	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	305% 2136mg	242% 1696mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Roasted Almonds has 6.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 15.9 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Roasted Almonds has 2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 8.7 times more Selenium and 146 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.3 times more Energy, 3.3 times more Fat, 2 times more Saturated Fat, 2.6 times more Omega 6, 5.7 times more Sugars and 1.9 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 92.6 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3