Comparing Nutrients in 5 ounces Blanched Almonds VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Blanched Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	29% 836kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	89.7% 117g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.74% 0.54g	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	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	10% 3.83g	38g per day for Men 19-50 years
Protein	54% 30.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	11% 0.55mg	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	44% 176μg	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	224% 33.7mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	33.5% 335mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23% 0.21mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	39.3% 0.9mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crackers, saltines, fat-free, low-sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Blanched Almonds have 1.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 197.9 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Blanched Almonds have 10.7 times more Calcium, 7.1 times more Copper, 10.3 times more Magnesium, 2.9 times more Manganese, 4.3 times more Phosphorus, 5.7 times more Potassium and 3.2 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 2.4 times more Iron, 6.7 times more Selenium and 44.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.5 times more Energy, 32.8 times more Fat, 16.2 times more Saturated Fat, 19.1 times more Omega 6, 12.2 times more Sugars, 3.7 times more Fiber and 2 times more Protein than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 9.5 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3