Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	29.2% 847kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	106% 138g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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% 0g	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	% 0.64g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 7.84g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	37.5% 21g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	83% 6.63mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	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	94% 657mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat have 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 54.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 18.2 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Crackers, whole-wheat 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, whole-wheat vs Almonds:

• Crackers, whole-wheat have 2.5 times more Selenium and 800 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.5 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat have 281 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 3.5 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 6, 3.7 times more Sugars and 2 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almonds have similar amounts of Fiber per 7 oz.
• Both Crackers, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.