Comparing Nutrients in 5 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted Almonds	Recommended Dietary Allowance
Energy	22.7% 658kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	23% 29.8g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	9.5% 6.9g	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	2.15% 1.56g	0.02% 0.014g	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	% 1.35g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 6.73g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	18% 10g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	NA	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.2% 1.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Roasted Almonds	Recommended Dietary Allowance
Calcium	104% 1040mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	173% 1.56mg	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	118% 9.4mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	138% 3.16mg	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	20.2% 142mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Almonds:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Dry Roasted Almonds.

Comparing minerals per 5 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Roasted Almonds:

• Crackers, cream, La Moderna Rikis Cream Crackers have 2.7 times more Calcium, 1.8 times more Iron, 250.7 times more Sodium and 1.2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Copper, 10 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus and 6.1 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 2 times more Omega 3, 3.1 times more Carbohydrate, 2.1 times more Sugars and 110 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.7 times more Fat, 1.6 times more Saturated Fat, 21.2 times more Omega 6, 4.5 times more Fiber and 2.9 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.