Comparing Nutrients in 7 ounces Crackers, saltines, low salt (includes oyster, soda, soup) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Blanched Almonds	Recommended Dietary Allowance
Energy	29% 835kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	54.2% 0.87g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	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% 148g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	0.63% 0.46g	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	% 0.46g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	15% 5.75g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	33.7% 19g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	101% 1.2mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	69.5% 278μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	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	15% 2.22mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	127% 10mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	31.5% 220mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Blanched Almonds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 21.2 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Blanched Almonds:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 1.6 times more Iron, 2 times more Selenium and 10.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 6.6 times more Copper, 10.7 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus and 3.6 times more Zinc than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Blanched Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 109.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 5.9 times more Fat, 2 times more Saturated Fat, 3.4 times more Omega 6, 2.1 times more Sugars, 3.4 times more Fiber and 2.3 times more Protein than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.