Comparing Nutrients in 5 ounces Almonds VS Crackers, wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, wheat, low salt	7%	39%	54%

Macro Nutrients

	Almonds	Crackers, wheat, low salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	22% 3.76g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	25.5% 18.5g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, wheat, low salt	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	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.19mg	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	17.7% 71μg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, wheat, low salt	Recommended Dietary Allowance
Calcium	38% 381mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	50% 0.45mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	110% 2.52mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	87% 47.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Crackers, wheat, low salt:

• Almonds have 3.5 times more Vitamin B2 and 51.3 times more Vitamin E than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B3 and more Vitamin K than Almonds.
• Both Almonds and Crackers, wheat, low salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Almonds as well as Crackers, wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Crackers, wheat, low salt:

• Almonds have 5.5 times more Calcium, 3.2 times more Copper, 4.4 times more Magnesium, 1.2 times more Manganese, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 8.2 times more Selenium and 190 times more Sodium than Almonds.
• Both Almonds and Crackers, wheat, low salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.2 times more Energy, 2.4 times more Fat, 4.6 times more Omega 6, 2.8 times more Fiber and 2.5 times more Protein than Crackers, wheat, low salt.
• While Crackers, wheat, low salt contain 1.4 times more Saturated Fat, 46.7 times more Omega 3, 3 times more Carbohydrate and 3 times more Sugars than Almonds.
• Both Almonds as well as Crackers, wheat, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.