Comparing Nutrients in 5 ounces Roasted Almonds VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Energy	29.2% 848kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	88.2% 115g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.65% 0.47g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.25% 0.055mg	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	19.5% 78μg	48% 193μg	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	226% 34mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cracker, meal	Recommended Dietary Allowance
Calcium	38% 380mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35.4% 0.32mg	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	66% 5.3mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	58% 1.34mg	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	95% 668mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cracker, meal:

• Dry Roasted Almonds have 2.6 times more Vitamin B2, 3.5 times more Vitamin B6 and 55.6 times more Vitamin E than Cracker, meal.
• While Cracker, meal contains 9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cracker, meal:

• Dry Roasted Almonds have 11.7 times more Calcium, 4.9 times more Copper, 11.6 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 6.2 times more Potassium and 4.8 times more Zinc than Cracker, meal.
• While Cracker, meal contains 21.2 times more Selenium and 5.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cracker, meal have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.6 times more Energy, 30.9 times more Fat, 15.1 times more Saturated Fat, 19 times more Omega 6, 14.7 times more Sugars, 4.2 times more Fiber and 2.3 times more Protein than Cracker, meal.
• While Cracker, meal contains 3.9 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cracker, meal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.