Comparing Nutrients in 7 ounces Nabisco, Nabisco Grahams Crackers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Almonds	Recommended Dietary Allowance
Energy	29% 841kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	9.67% 3.1g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	116% 151g	33% 42.8g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	17.8% 6.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	24.8% 14g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	23% 91μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	102% 8.2mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	57.3% 401mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	87% 1308mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Grahams Crackers vs Almonds:

• Almonds contain 4.7 times more Vitamin B2 and 1.4 times more Vitamin B6 than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Nabisco, Nabisco Grahams Crackers as well as Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Nabisco, Nabisco Grahams Crackers vs Almonds:

• Nabisco, Nabisco Grahams Crackers have 659 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 34.4 times more Copper, 4.6 times more Magnesium, 2.4 times more Phosphorus, 4.1 times more Potassium and 1.6 times more Zinc than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Grahams Crackers have 3.5 times more Carbohydrate and 5.3 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 5 times more Fat, 2.4 times more Saturated Fat, 3.7 times more Fiber and 3 times more Protein than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.