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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.3% 590kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0% 0g	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	% 0.45g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 6.2g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	39% 15g	38g per day for Men 19-50 years
Protein	28.7% 16g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	22% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	10.6% 42.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	63% 5.05mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	73.7% 516mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Oil Roasted Almonds:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2 times more Vitamin B1, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 35.5 times more Vitamin B2 and 24 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Oil 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, reduced fat vs Oil Roasted Almonds:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3.4 times more Selenium and 745 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.5 times more Calcium, 2.1 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 Oil Roasted Almonds contain similar levels of Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.5 times more Energy, 7.3 times more Fat, 3.9 times more Saturated Fat, 4.3 times more Omega 6, 3.7 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3