Comparing Nutrients in 100 grams Crackers, wheat, reduced fat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Energy	15.3% 444kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	16% 21g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 9.24g	% 4.75g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	52% 0.63mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.12mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	31.8% 127μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	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	7.87% 1.18mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	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	62.8% 5mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	37% 258mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, wheat, reduced fat vs Roasted Almonds:

• Crackers, wheat, reduced fat have 8.1 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 20.3 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Dry Roasted Almonds have similar amounts of Vitamin B6 per 100 g.
• Both Crackers, wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Crackers, wheat, reduced fat vs Roasted Almonds:

• Crackers, wheat, reduced fat have 1.3 times more Iron, 5.2 times more Selenium and 258.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium, 4.9 times more Copper, 5.9 times more Magnesium, 1.8 times more Phosphorus, 3.4 times more Potassium and 1.9 times more Zinc than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Dry Roasted Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, reduced fat have 86.7 times more Omega 3, 3.4 times more Carbohydrate, 3.1 times more Sugars and 88 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 3.9 times more Fat, 1.9 times more Saturated Fat, 2.1 times more Omega 6, 3.2 times more Fiber and 2.2 times more Protein than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.