Comparing Nutrients in 7 ounces Crackers, standard snack-type, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, standard snack-type, regular	Almonds	Recommended Dietary Allowance
Energy	35% 1012kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	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	94% 122g	33% 42.8g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 13.8g	% 7.84g	g per day for Men 19-50 years
Fiber	12% 4.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	23.5% 13g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	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% 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	40% 6mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, regular vs Almonds:

• Crackers, standard snack-type, regular have 2 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 8.5 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Crackers, standard snack-type, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, standard snack-type, regular vs Almonds:

• Crackers, standard snack-type, regular have 1.6 times more Selenium and 726 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 9.9 times more Copper, 15 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus, 6.2 times more Potassium and 6.4 times more Zinc than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, regular have 1.5 times more Saturated Fat, 515.3 times more Omega 3, 2.8 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 5.4 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Almonds have similar amounts of Energy and Omega 6 per 7 oz.
• Both Crackers, standard snack-type, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.