Lets compare vitamin content per 5 ounces of Almonds vs Crackers, melba toast, rye (includes pumpernickel):
Almonds have 4 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Almonds.
Both Almonds and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Vitamin B5 per 5 oz.
Both Almonds as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Crackers, melba toast, rye (includes pumpernickel):
Almonds have 3.4 times more Calcium, 2.6 times more Copper, 6.9 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.3 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 9.4 times more Selenium and 899 times more Sodium than Almonds.
Both Almonds and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Iron per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 1.5 times more Energy, 14.7 times more Fat, 8.4 times more Saturated Fat, 9.9 times more Omega 6, 1.6 times more Fiber and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
While Crackers, melba toast, rye (includes pumpernickel) contain 35.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
Both Almonds as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.