Comparing Nutrients in 5 ounces Roasted Almonds VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Roasted Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	29.2% 848kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	21.3% 6.8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	38% 6.45g	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	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	20.5% 15g	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	1% 0.72g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 9.3g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53% 29.7g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	57.8% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	54% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16% 0.21mg	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	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	19.5% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	38% 380mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	51% 0.46mg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	48.3% 1.1mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Crackers, standard snack-type, sandwich, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 5 ounces of Roasted Almonds have 4.4 times more Vitamin B2 and 11.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 6.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 5 ounces of Roasted Almonds have 3.3 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 5.4 times more Selenium and 267 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.2 times more Energy, 2.1 times more Fat, 2.8 times more Omega 6, 4.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 5 oz of Crackers, standard snack-type, sandwich, with peanut butter filling contain 2.8 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Crackers, standard snack-type, sandwich, with peanut butter filling offer comparable quantities of Saturated Fat per five ounces.
• Both Dry Roasted Almonds as well as Crackers, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in five ounces.