Comparing Nutrients in 100 grams Crackers, melba toast, wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, wheat	14%	5%	81%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, melba toast, wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	13% 374kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.05% 0.86g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	23% 13g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	8.85% 0.12mg	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	33% 132μg	12.3% 49μg	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	158% 23.8mg	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, wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	114% 1.03mg	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	56.3% 4.5mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.06mg	79.8% 1.84mg	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	23.6% 165mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, melba toast, wheat vs Blanched Almonds:

• Crackers, melba toast, wheat have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B2 than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat and Blanched Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Crackers, melba toast, wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Crackers, melba toast, wheat vs Blanched Almonds:

• Crackers, melba toast, wheat have 1.4 times more Iron, 17.2 times more Selenium and 44.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium, 3.9 times more Copper, 4.8 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium and 2 times more Zinc than Crackers, melba toast, wheat.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, wheat have 12.5 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 22.8 times more Fat, 11.7 times more Saturated Fat, 14.4 times more Omega 6, 1.3 times more Fiber and 1.7 times more Protein than Crackers, melba toast, wheat.
• Both Crackers, melba toast, wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.