Comparing Nutrients in 1 pound Roasted Almonds VS Nabisco, Nabisco Grahams Crackers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Roasted Almonds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	94% 2712kcal	66.3% 1923kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	22% 7.08g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	NA	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	266% 346g	130g per day for Men 19-50 years
Sugars	30.4% 22g	144% 104g	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	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	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	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	35% 0.45mg	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	52% 209μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 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

	Roasted Almonds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	122% 1216mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	15% 0.14mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	NA	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	131% 916mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Nabisco, Nabisco Grahams Crackers:

• Dry Roasted Almonds have 5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Nabisco, Nabisco Grahams Crackers.
• While Nabisco, Nabisco Grahams Crackers contain 3 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Nabisco, Nabisco Grahams Crackers have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Nabisco, Nabisco Grahams Crackers:

• Dry Roasted Almonds have 3.4 times more Calcium, 36.6 times more Copper, 4.7 times more Magnesium, 2.3 times more Phosphorus, 4 times more Potassium and 1.7 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• While Nabisco, Nabisco Grahams Crackers contain 219.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Nabisco, Nabisco Grahams Crackers have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.4 times more Energy, 5.3 times more Fat, 2.6 times more Saturated Fat, 3.2 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
• While Nabisco, Nabisco Grahams Crackers contain 3.6 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.