Comparing Nutrients in 7 ounces Crackers, toast thins, low sodium VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, toast thins, low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.2% 877kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	89.3% 15g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	27% 35g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	55% 21g	38g per day for Men 19-50 years
Protein	23% 12.8g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	18% 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	16.4% 65.5μg	13.4% 53.6μg	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	22.4% 3.35mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	211% 1.9mg	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	86.3% 6.9mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	75.4% 528mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, toast thins, low sodium vs Oil Roasted Almonds:

• Crackers, toast thins, low sodium have 4.1 times more Vitamin B1, 2.6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Vitamin B2 and 15.4 times more Vitamin E than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Oil Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, toast thins, low sodium as well as Oil 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, toast thins, low sodium vs Oil Roasted Almonds:

• Crackers, toast thins, low sodium have 11.2 times more Selenium and 177 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Calcium, 3.1 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Oil Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, toast thins, low sodium have more Omega 3, 3.8 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Energy, 3.4 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6 and 3.3 times more Protein than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Oil Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Crackers, toast thins, low sodium as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.