Comparing Nutrients in 5 ounces Crackers, melba toast, rye (includes pumpernickel) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.76g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	12.5% 0.16mg	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% 120μg	17.4% 69.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	224% 33.7mg	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, melba toast, rye (includes pumpernickel)	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	162% 1.46mg	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	65.2% 5.2mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	113% 2.6mg	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	37% 259mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	85% 1274mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Blanched Almonds:

• Crackers, melba toast, rye (includes pumpernickel) have 2.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Blanched Almonds:

• Crackers, melba toast, rye (includes pumpernickel) have 12.1 times more Selenium and 47.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3 times more Calcium, 2.6 times more Copper, 6.9 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, melba toast, rye (includes pumpernickel) have 26.5 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 15.4 times more Fat, 8.7 times more Saturated Fat, 10 times more Omega 6 and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Blanched Almonds have similar amounts of Fiber per 5 oz.
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.