Comparing Nutrients in 5 ounces Blanched Almonds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Blanched Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	29% 836kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	58.7% 9.97g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 13.7g	g per day for Men 19-50 years
Fiber	37% 14g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	54% 30.3g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, standard snack-type, with 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	22.6% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	19.6% 0.26mg	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	20.6% 82.2μg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	33.5% 335mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	31% 0.28mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Crackers, standard snack-type, with whole wheat:

• Blanched Almonds have 2.9 times more Vitamin B2 and 8.2 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B9 per 5 oz.
• Both Blanched Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Crackers, standard snack-type, with whole wheat:

• Blanched Almonds have 1.4 times more Calcium, 5.2 times more Copper, 5.7 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 2.7 times more Selenium and 39.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.3 times more Energy, 2.9 times more Fat, 1.8 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 223 times more Omega 3, 3.7 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Saturated Fat per 5 oz.
• Both Blanched Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.