Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	29.7% 860kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	38.6% 37.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	24.6% 7.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	96% 16.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	67% 87g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	16% 11.6g	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	0.57% 0.41g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 9.85g	g per day for Men 19-50 years
Fiber	39% 15g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53.7% 30g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.87% 0.089mg	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	32.6% 130μg	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	245% 37mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	82% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	41.2% 412mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	16.4% 0.15mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	30.3% 0.7mg	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	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, standard snack-type, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Crackers, standard snack-type, regular:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 8.6 times more Vitamin E than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 4.5 times more Vitamin B1, 1.8 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, regular provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Crackers, standard snack-type, regular:

• 5 ounces of Oil Roasted Almonds have 2.4 times more Calcium, 9.2 times more Copper, 15.2 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 5.9 times more Potassium and 6.3 times more Zinc than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.6 times more Selenium and 726 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, regular contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.1 times more Fat, 4.6 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• While 5 oz of Crackers, standard snack-type, regular contain 1.3 times more Saturated Fat, more Omega 3, 3.5 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, regular offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3