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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Oil Roasted Almonds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	95% 2753kcal	66.3% 1923kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	22% 7.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	266% 346g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	172% 96g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	132% 1320mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	131% 916mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Nabisco, Nabisco Grahams Crackers per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 3.3 times more Vitamin B2 than Nabisco, Nabisco Grahams Crackers.
• While 1 lb of Nabisco, Nabisco Grahams Crackers contains 2.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Nabisco, Nabisco Grahams Crackers provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Oil Roasted Almonds as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Oil Roasted Almonds has 3.7 times more Calcium, 31.8 times more Copper, 4.6 times more Magnesium, 2.3 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• While 1 lb of Nabisco, Nabisco Grahams Crackers contains 659 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Nabisco, Nabisco Grahams Crackers contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.4 times more Energy, 5.5 times more Fat, 2.7 times more Saturated Fat, 3.1 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
• While 1 lb of Nabisco, Nabisco Grahams Crackers contains 4.3 times more Carbohydrate and 5.1 times more Sugars than Oil Roasted Almonds.