Comparing Nutrients in 5 ounces Almonds VS Crackers, matzo, plain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Almonds	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	28.3% 821kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	91% 119g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.57% 0.41g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	53.5% 30g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	6.02% 24μg	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	242% 36.3mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	38% 381mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	9.45% 0.085mg	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	65.7% 5.26mg	56% 4.48mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	40% 0.92mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	95% 52.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Crackers, matzo, plain:

• Almonds have 3.9 times more Vitamin B2, 2.6 times more Vitamin B9 and 427.2 times more Vitamin E than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 1.9 times more Vitamin B1 than Almonds.
• Both Almonds and Crackers, matzo, plain have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Almonds as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Crackers, matzo, plain:

• Almonds have 20.7 times more Calcium, 17.2 times more Copper, 10.8 times more Magnesium, 3.4 times more Manganese, 5.4 times more Phosphorus, 6.5 times more Potassium and 4.6 times more Zinc than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 9 times more Selenium than Almonds.
• Both Almonds and Crackers, matzo, plain have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 35.7 times more Fat, 16.8 times more Saturated Fat, 21.6 times more Omega 6, 15 times more Sugars, 4.2 times more Fiber and 2.1 times more Protein than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 10.7 times more Omega 3 and 3.9 times more Carbohydrate than Almonds.
• Both Almonds as well as Crackers, matzo, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.