Comparing Nutrients in 5 ounces Crackers, standard snack-type, regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	25% 723kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.9g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	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	67% 87g	23% 29.8g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 9.85g	% 6.73g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	49% 0.59mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	32.6% 130μg	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	28.6% 4.3mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	71.4% 5.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	50.2% 352mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	68.6% 1029mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, regular vs Roasted Almonds:

• Crackers, standard snack-type, regular have 5.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Vitamin B2, 2.2 times more Vitamin B6 and 7.9 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs Roasted Almonds:

• Crackers, standard snack-type, regular have 3.4 times more Selenium and 242 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium, 10.6 times more Copper, 15.5 times more Magnesium, 4.5 times more Manganese, 1.9 times more Phosphorus, 6 times more Potassium and 6.8 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, standard snack-type, regular have 1.4 times more Saturated Fat, 154.6 times more Omega 3, 2.9 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Fat, 4.7 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Dry Roasted Almonds have similar amounts of Energy and Omega 6 per 5 oz.
• Both Crackers, standard snack-type, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.