Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 540kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	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	80.5% 105g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	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	78% 29.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	37.3% 0.45mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	18.4% 73.7μg	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	0.16% 0.14mg	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	226% 34mg	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, rye, wafers, seasoned	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	54% 4.3mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	62% 435mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	84% 1257mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, seasoned vs Roasted Almonds:

• Crackers, rye, wafers, seasoned have 4.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Crackers, rye, wafers, seasoned as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Crackers, rye, wafers, seasoned vs Roasted Almonds:

• Crackers, rye, wafers, seasoned have 16.3 times more Selenium and 295.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 2.2 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Dry Roasted Almonds have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, rye, wafers, seasoned have 31.8 times more Omega 3, 3.5 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 5.7 times more Fat, 3.2 times more Saturated Fat, 3.9 times more Omega 6 and 2.3 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.