Comparing Nutrients in 5 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Energy	24% 700kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	21.3% 6.8g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	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	63.7% 82.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	1% 0.72g	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	% 3.9g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 9.3g	% 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	29% 16.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.8% 0.69mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.67mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.5% 122μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	19.5% 2.9mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	49% 3.93mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	55.5% 388mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Almonds:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 6.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 11.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Almonds:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 5.4 times more Selenium and 267 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.3 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.8 times more Carbohydrate and 2.2 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Fat, 2.8 times more Omega 6, 4.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per five ounces.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.