Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Energy	21.7% 629kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	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	78% 101g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 13g	% 5.6g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	45% 180μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	11% 1.67mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	89% 7.1mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	52.2% 366mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Almonds:

• Crackers, wheat, reduced fat have 3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 and 21.7 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Crackers, wheat, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Almonds:

• Crackers, wheat, reduced fat have 1.4 times more Iron, 2.5 times more Selenium and 776 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 4.6 times more Copper, 5.7 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, reduced fat have 289 times more Omega 3, 3.3 times more Carbohydrate, 3.5 times more Sugars and 8 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 3.7 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 6, 3.7 times more Fiber and 2.3 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.