Comparing Nutrients in 5 ounces Almonds VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.15% 0.88g	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	86% 112g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	44% 16.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, matzo, whole-wheat	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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.3% 0.23mg	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	12.4% 49.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	38% 381mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	55% 0.5mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	216% 4.96mg	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	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	194% 106μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.18% 6.8g	3700g per day for Men 19-50 years

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

• Almonds have 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B5 than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Crackers, matzo, whole-wheat:

• Almonds have 11.7 times more Calcium, 2.9 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.3 times more Iron, 1.6 times more Manganese and 18.3 times more Selenium than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 33.3 times more Fat, 15.6 times more Saturated Fat, 19.9 times more Omega 6 and 1.6 times more Protein than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 11 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, matzo, whole-wheat have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.