Comparing Nutrients in 7 ounces Almonds VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	39.6% 1149kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	93% 121g	130g per day for Men 19-50 years
Sugars	12% 8.63g	4.9% 3.55g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75% 42g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	44.7% 179μg	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	339% 51mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	53.4% 534mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	47% 0.42mg	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	92% 7.36mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Crackers, standard snack-type, regular, low salt:

• Almonds have 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 12.6 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Crackers, standard snack-type, regular, low salt:

• Almonds have 2.2 times more Calcium, 4.8 times more Copper, 10 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium and 4.6 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 1.6 times more Selenium and 216 times more Sodium than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2 times more Fat, 1.4 times more Omega 6, 2.4 times more Sugars, 7.8 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 218.3 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• Both Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Almonds as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.