Comparing Nutrients in 5 ounces Crackers, whole-wheat, low salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Energy	21.7% 628kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	74.8% 97g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	39% 15g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	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	23.7% 0.28mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	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	8.13% 1.2mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.1% 71mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	54.6% 4.37mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	59.7% 418mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Roasted Almonds:

• 5 ounces of Crackers, whole-wheat, low salt have 2.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12 times more Vitamin B2, 2 times more Vitamin B9 and 27.8 times more Vitamin E than Crackers, whole-wheat, low salt.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat, low salt 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, whole-wheat, low salt vs Roasted Almonds:

• 5 ounces of Crackers, whole-wheat, low salt have 7.4 times more Selenium and 62 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5.4 times more Calcium, 2.5 times more Copper, 2.8 times more Magnesium, 1.6 times more Phosphorus, 2.4 times more Potassium and 1.5 times more Zinc than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, low salt have 37.6 times more Omega 3 and 3.3 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.3 times more Energy, 3.1 times more Fat, 2.1 times more Omega 6, 13.1 times more Sugars and 2.4 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Roasted Almonds offer comparable quantities of Saturated Fat and Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3