Comparing Nutrients in 5 ounces Crackers, multigrain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, multigrain	Almonds	Recommended Dietary Allowance
Energy	23.6% 683kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	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	73.7% 96g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	23.5% 17g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18% 10g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.5% 146μg	15.6% 62.4μg	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	16.5% 2.5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	46% 3.67mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 414mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	83.4% 1252mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, multigrain vs Almonds:

• Crackers, multigrain have 2.5 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B2 and 14.6 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Crackers, multigrain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, multigrain vs Almonds:

• Crackers, multigrain have 6.4 times more Selenium and 883 times more Sodium than Almonds.
• While Almonds contain 19.2 times more Calcium, 6.8 times more Copper, 1.4 times more Iron, 9.3 times more Magnesium, 1.6 times more Phosphorus, 4.3 times more Potassium and 3.2 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 5 ounces:

• Crackers, multigrain have 454 times more Omega 3, 3.1 times more Carbohydrate and 2.8 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 3.6 times more Fiber and 3 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Crackers, multigrain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.