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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat, low salt	Almonds	Recommended Dietary Allowance
Energy	30.3% 879kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	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	105% 136g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1% 0.73g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	55% 21g	65.3% 25g	38g per day for Men 19-50 years
Protein	31% 17.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.2% 0.4mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	11.4% 1.7mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	76.4% 6.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	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	83.6% 585mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, low salt have 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 29.8 times more Vitamin E than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Crackers, whole-wheat, low salt 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, low salt vs Almonds:

• Crackers, whole-wheat, low salt have 3.6 times more Selenium and 186 times more Sodium than Almonds.
• While Almonds contain 5.4 times more Calcium, 2.3 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Zinc than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Almonds have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat, low salt have 125.3 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 2.9 times more Fat, 2 times more Omega 6, 11.8 times more Sugars and 2.4 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Almonds have similar amounts of Saturated Fat and Fiber per 7 oz.
• Both Crackers, whole-wheat, low salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.