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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Blanched Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	93% 121g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	76% 42.5g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	47% 468mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	38.5% 1308mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.19% 6.95g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.1 times more Vitamin B2, 2.2 times more Vitamin B6 and 11.7 times more Vitamin E than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Crackers, standard snack-type, regular, low salt:

• Blanched Almonds have 2 times more Calcium, 4.8 times more Copper, 9.9 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 2.1 times more Selenium and 11.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.1 times more Fat, 1.4 times more Omega 6, 2.6 times more Sugars, 6.2 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 163.8 times more Omega 3 and 3.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, standard snack-type, regular, low salt have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Blanched Almonds as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.