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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Roasted Almonds	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	94% 2712kcal	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	58% 18.6g	29.2% 9.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	243% 315g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 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	% 1.45g	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	123% 46.7g	38g per day for Men 19-50 years
Protein	170% 95g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	75.5% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 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

	Roasted Almonds	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	122% 1216mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	214% 1501mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	242% 3629mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.36% 13.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Almonds vs Crackers, whole-wheat:

• 1 pound of Roasted Almonds has 57 times more Vitamin B2, 2 times more Vitamin B9 and 17 times more Vitamin E than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Dry Roasted 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 Roasted Almonds vs Crackers, whole-wheat:

• 1 pound of Roasted Almonds has 7.4 times more Calcium, 2.6 times more Copper, 2.5 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 5.1 times more Selenium and 266.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, whole-wheat contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.4 times more Energy, 3.7 times more Fat, 2 times more Saturated Fat, 2.1 times more Omega 6, 4.1 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 84.3 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, whole-wheat offer comparable quantities of Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3