Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Oil Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	29.7% 860kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	71.6% 93g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.057g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	41.2% 412mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21% 0.19mg	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	65.2% 5.2mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	35% 0.8mg	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	94% 661mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Crackers, flavored, fish-shaped:

• 5 ounces of Oil Roasted Almonds have 1.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 7.1 times more Vitamin E than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 8.8 times more Vitamin B1, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Crackers, flavored, fish-shaped:

• 5 ounces of Oil Roasted Almonds have 3.5 times more Calcium, 7.1 times more Copper, 11 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 970 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, flavored, fish-shaped contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.3 times more Energy, 3.1 times more Fat, 2 times more Saturated Fat, 3.9 times more Omega 6, 3.9 times more Sugars, 3.4 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3