Comparing Nutrients in 5 ounces Crackers, melba toast, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 553kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30.6% 17g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	44% 176μg	19.5% 78μg	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	4.06% 0.61mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	65.6% 5.24mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	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	39.7% 278mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.42% 286mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	89.7% 49.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.23g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, melba toast, plain vs Roasted Almonds:

• Crackers, melba toast, plain have 5.4 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 55.6 times more Vitamin E than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, melba toast, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Crackers, melba toast, plain vs Roasted Almonds:

• Crackers, melba toast, plain have 17.4 times more Selenium and 199.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 3.8 times more Copper, 4.7 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, plain have 7.1 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 16.4 times more Fat, 9.2 times more Saturated Fat, 10.7 times more Omega 6, 5.2 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.