Comparing Nutrients in 7 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Energy	34% 980kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	50.2% 48.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	53% 9.03g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	32% 41.7g	130g per day for Men 19-50 years
Sugars	28.7% 21g	13.3% 9.64g	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	1.4% 1g	0.027% 0.02g	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	% 5.48g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 13g	% 9.43g	g per day for Men 19-50 years
Fiber	12% 4.56g	57% 21.6g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	20.8% 0.27mg	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	42.7% 171μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	27.3% 4.1mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 161mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	242% 2.2mg	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	68.7% 5.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	193% 4.43mg	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	77.7% 544mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	106% 1590mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling vs Roasted Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 6.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 11.6 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted 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, sandwich, with peanut butter filling vs Roasted Almonds:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.4 times more Selenium and 267 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, standard snack-type, sandwich, with peanut butter filling.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2.8 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 2.8 times more Omega 6, 4.7 times more Fiber and 1.8 times more Protein than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.