Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, flavored, fish-shaped	Roasted Almonds	Recommended Dietary Allowance
Energy	22.6% 656kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	23% 29.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	54.2% 217μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	34.8% 5.2mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	81% 6.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	34% 237mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Roasted Almonds:

• Crackers, flavored, fish-shaped have 10.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 6.5 times more Vitamin E than Crackers, flavored, fish-shaped.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Roasted Almonds:

• Crackers, flavored, fish-shaped have 1.2 times more Iron, 2 times more Selenium and 323.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Calcium, 8.2 times more Copper, 11.2 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium and 3 times more Zinc than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 42.1 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 3 times more Fat, 2 times more Saturated Fat, 3.7 times more Omega 6, 4.1 times more Sugars, 3.5 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.