Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24% 702kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	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	16.4% 6.24g	39% 15g	38g per day for Men 19-50 years
Protein	34% 19g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	25% 99μg	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, wheat, sandwich, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 241mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	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	47.3% 3.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	43.2% 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	70.3% 492mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, sandwich, with peanut butter filling 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, wheat, sandwich, with peanut butter filling vs Oil Roasted Almonds:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.7 times more Vitamin B2 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Oil Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• Both Crackers, wheat, sandwich, with peanut butter filling 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, wheat, sandwich, with peanut butter filling vs Oil Roasted Almonds:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 5.3 times more Selenium and 807 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Calcium, 17.4 times more Copper, 1.4 times more Iron, 7.2 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium and 3.7 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have more Omega 3 and 3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.1 times more Fat, 1.6 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3