Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Almonds	Recommended Dietary Allowance
Energy	19.2% 557kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	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	89.7% 117g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	10% 3.83g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	26.6% 15g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	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% 0.73mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	44% 176μg	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	1.13% 0.17mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	23% 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	137% 11mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	23% 160mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Almonds:

• Crackers, saltines, fat-free, low-sodium have 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 213.6 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Almonds:

• Crackers, saltines, fat-free, low-sodium have 2.1 times more Iron, 5.2 times more Selenium and 849 times more Sodium than Almonds.
• While Almonds contain 12.2 times more Calcium, 7.1 times more Copper, 10.4 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Potassium and 3.3 times more Zinc than Crackers, saltines, fat-free, low-sodium.

Comparison of macro-nutrients per 5 ounces:

• Crackers, saltines, fat-free, low-sodium have 12.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 31.2 times more Fat, 15.6 times more Saturated Fat, 19 times more Omega 6, 11.4 times more Sugars, 4.6 times more Fiber and 2 times more Protein than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.