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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	29.2% 848kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	74.5% 97g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 13.7g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	53% 29.7g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	39.5% 6.3mg	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	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	38% 380mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.1% 3.87g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.9 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 4.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Dry Roasted 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 Roasted Almonds vs Crackers, standard snack-type, with whole wheat:

• Dry Roasted Almonds have 1.6 times more Calcium, 5.6 times more Copper, 5.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium and 3 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.4 times more Selenium and 249.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 2.9 times more Fat, 1.8 times more Omega 6, 2.2 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 89.2 times more Omega 3, 3.3 times more Carbohydrate and 2.1 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Crackers, standard snack-type, with whole wheat have similar amounts of Saturated Fat per 5 oz.
• Both Dry Roasted Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.