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

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Blanched Almonds	Recommended Dietary Allowance
Energy	26% 756kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8% 2.55g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	109% 41.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	32% 18g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	17.6% 0.23mg	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	25.8% 103μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	158% 3.64mg	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	87% 609mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Crackers, rye, wafers, seasoned as well as Blanched 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 Blanched Almonds:

• Crackers, rye, wafers, seasoned have 1.3 times more Manganese, 10.2 times more Selenium and 46.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Blanched Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, rye, wafers, seasoned have 79.5 times more Omega 3, 4 times more Carbohydrate and 2.1 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5.7 times more Fat, 3.1 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.