Comparing Nutrients in 5 ounces Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21.2% 615kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	11% 4.25g	39% 15g	38g per day for Men 19-50 years
Protein	23.3% 13g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Oil 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	66.7% 0.8mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	13% 0.17mg	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	44% 176μg	9.57% 38.3μg	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	245% 37mg	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, saltines, unsalted tops (includes oyster, soda, soup)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 169mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	150% 1.35mg	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	96% 7.65mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	152% 3.5mg	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	21.3% 149mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	72.4% 1086mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oil Roasted Almonds:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 6.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 4.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Vitamin B2 and 3.1 times more Vitamin B6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oil Roasted Almonds:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.5 times more Iron and 766 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Calcium, 4.8 times more Copper, 10.1 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 5.5 times more Potassium and 4 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Energy, 4.7 times more Fat, 1.4 times more Saturated Fat, 8.5 times more Omega 6, 3.5 times more Fiber and 2.3 times more Protein than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3