Comparing Nutrients in 5 ounces Crackers, wheat, regular VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, wheat, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	22.2% 645kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	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	77% 100g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	9.05% 6.56g	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	0.82% 0.6g	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	% 1.1g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 6.32g	g per day for Men 19-50 years
Fiber	25.7% 9.8g	37% 14g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	12.5% 0.16mg	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	13.5% 54μg	17.4% 69.5μg	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	14.6% 2.2mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Blanched Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	46.8% 3.74mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	113% 2.6mg	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	61% 428mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	66% 991mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, wheat, regular vs Blanched Almonds:

• Crackers, wheat, regular have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 15.3 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Crackers, wheat, regular as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, wheat, regular vs Blanched Almonds:

• Crackers, wheat, regular have 3.1 times more Selenium and 36.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Calcium, 3.7 times more Copper, 3.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, wheat, regular have 246.8 times more Omega 3, 3.8 times more Carbohydrate and 3.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.2 times more Fat, 1.7 times more Omega 6, 1.4 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Blanched Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Crackers, wheat, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.