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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Roasted Almonds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	94% 2712kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	165% 28g	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	250% 324g	130g per day for Men 19-50 years
Sugars	30.4% 22g	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 42g	g per day for Men 19-50 years
Fiber	130% 49.4g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	170% 95g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, 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	29% 0.35mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	122% 1216mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	112% 1mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	419% 9.65mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, wheat, reduced fat per 1 lb

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

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

• 1 pound of Roasted Almonds has 4.4 times more Vitamin B2 and 20.3 times more Vitamin E than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 8.1 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, wheat, reduced fat provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Crackers, wheat, reduced fat:

• 1 pound of Roasted Almonds has 3.4 times more Calcium, 4.9 times more Copper, 5.9 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.9 times more Zinc than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 1.3 times more Iron, 5.2 times more Selenium and 258.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, wheat, reduced fat contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.3 times more Energy, 3.9 times more Fat, 1.9 times more Saturated Fat, 2.1 times more Omega 6, 3.2 times more Fiber and 2.2 times more Protein than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 86.7 times more Omega 3, 3.4 times more Carbohydrate and 3.1 times more Sugars than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3