Comparing Nutrients in 7 ounces Crackers, wheat, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Energy	31% 903kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	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	108% 140g	33% 42.8g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 23.4g	% 7.84g	g per day for Men 19-50 years
Fiber	36% 13.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	26% 14.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, 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	47% 0.56mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	19% 75.4μg	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	20.5% 3.08mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	65.5% 5.24mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	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	85.6% 599mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	92% 1387mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, wheat, regular vs Almonds:

• Crackers, wheat, regular have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 7.8 times more Vitamin B2 and 16.5 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Crackers, wheat, 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, wheat, regular vs Almonds:

• Crackers, wheat, regular have 2.4 times more Selenium and 699 times more Sodium than Almonds.
• While Almonds contain 2.9 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 7 ounces:

• Crackers, wheat, regular have 329 times more Omega 3, 3.3 times more Carbohydrate and 3.6 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3 times more Fat, 1.6 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Crackers, wheat, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.