Comparing Nutrients in 7 ounces Crackers, rye, wafers, seasoned VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Energy	26% 756kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	109% 41.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	32% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	22% 87.3μg	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	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	227% 2.05mg	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	75.4% 6.03mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87% 609mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, rye, wafers, seasoned vs Almonds:

• Crackers, rye, wafers, seasoned have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Almonds.
• While Almonds contain 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Crackers, rye, wafers, seasoned vs Almonds:

• Crackers, rye, wafers, seasoned have 7.9 times more Selenium and 887 times more Sodium than Almonds.
• While Almonds contain 6.1 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Almonds have similar amounts of Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, rye, wafers, seasoned have 106 times more Omega 3, 3.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 1.5 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 3.8 times more Omega 6 and 2.4 times more Protein than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.