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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Energy	20.3% 590kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	82.3% 107g	23% 29.8g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0% 0g	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	% 0.45g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 6.73g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	28.7% 16g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	22% 0.26mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	10.6% 42.5μg	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	10.2% 1.53mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	70.4% 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	63% 5.05mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	73.7% 516mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 54.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 22.1 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Crackers, whole-wheat, reduced fat have 7.1 times more Selenium and 248.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 2.5 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Almonds have similar amounts of Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crackers, whole-wheat, reduced fat have 39.8 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 6.9 times more Fat, 3.8 times more Saturated Fat, 4.1 times more Omega 6, 4 times more Sugars and 1.8 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Crackers, whole-wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.