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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, standard snack-type, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1012kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	192% 3.07g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	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	0.79% 0.58g	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	% 0.93g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 13.8g	% 8.85g	g per day for Men 19-50 years
Fiber	12% 4.56g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	23.5% 13g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	68.8% 0.83mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.64mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	45.6% 183μg	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% 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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	100% 8mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	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	70.3% 492mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	96% 1441mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Crackers, standard snack-type, regular have 2.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 7.8 times more Vitamin E than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular as well as Blanched 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 Blanched Almonds:

• Crackers, standard snack-type, regular have 1.2 times more Iron, 2.1 times more Selenium and 38.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 9.9 times more Copper, 14.9 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Potassium and 6.1 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, regular have 1.4 times more Saturated Fat, 386.5 times more Omega 3, 3.3 times more Carbohydrate and 1.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 4.3 times more Fiber and 3.2 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Blanched Almonds have similar amounts of Energy and Omega 6 per 7 oz.
• Both Crackers, standard snack-type, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.