Comparing Nutrients in 5 ounces Blanched Almonds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Blanched Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	29% 836kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	71.6% 93g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.043g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	9.27% 0.12mg	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	17.4% 69.5μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	224% 33.7mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	33.5% 335mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	21% 0.19mg	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	58% 4.65mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	35% 0.8mg	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	97% 682mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Crackers, flavored, fish-shaped:

• Blanched Almonds have 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 6.5 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.

Comparing minerals per 5 ounces for Blanched Almonds vs Crackers, flavored, fish-shaped:

• Blanched Almonds have 2.8 times more Calcium, 7.7 times more Copper, 10.7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 2.7 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 1.4 times more Iron and 51.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, flavored, fish-shaped have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.3 times more Energy, 3 times more Fat, 1.9 times more Saturated Fat, 3.6 times more Omega 6, 3.9 times more Sugars, 3.2 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 105.3 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.