Comparing Nutrients in 100 grams Crackers, melba toast, rye (includes pumpernickel) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Roasted Almonds	Recommended Dietary Allowance
Energy	13.4% 389kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	6.63% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	21% 8g	28.7% 11g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	10.5% 0.14mg	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	21.3% 85μg	13.8% 55μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	159% 24mg	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

	Crackers, melba toast, rye (includes pumpernickel)	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	122% 1.1mg	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	46% 3.68mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	97% 2.23mg	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	26% 183mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	70.4% 38.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, rye (includes pumpernickel) vs Roasted Almonds:

• Crackers, melba toast, rye (includes pumpernickel) have 6.1 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, rye (includes pumpernickel) vs Roasted Almonds:

• Crackers, melba toast, rye (includes pumpernickel) have 19.4 times more Selenium and 299.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 2.7 times more Copper, 7.2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.4 times more Zinc than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Dry Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, rye (includes pumpernickel) have 10.6 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 15.5 times more Fat, 9 times more Saturated Fat, 10.4 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.