Comparing Nutrients in 5 ounces Crackers, multigrain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, multigrain	Roasted Almonds	Recommended Dietary Allowance
Energy	23.6% 683kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	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	73.7% 96g	23% 29.8g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	13% 4.96g	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, multigrain	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	61.4% 0.74mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	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	12.8% 0.17mg	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	36.5% 146μg	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	16.5% 2.5mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	46% 3.67mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	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	59% 414mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	83.4% 1252mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Crackers, multigrain have 6.8 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 13.7 times more Vitamin E than Crackers, multigrain.
• Both Crackers, multigrain and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Crackers, multigrain as well as Dry Roasted 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 Roasted Almonds:

• Crackers, multigrain have 13.1 times more Selenium and 294.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.1 times more Calcium, 7.3 times more Copper, 1.4 times more Iron, 9.6 times more Magnesium, 1.6 times more Phosphorus, 4.2 times more Potassium and 3.4 times more Zinc than Crackers, multigrain.

Comparison of macro-nutrients per 5 ounces:

• Crackers, multigrain have 136.2 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Fat, 3.1 times more Fiber and 3 times more Protein than Crackers, multigrain.
• Both Crackers, multigrain and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Crackers, multigrain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.