Comparing Nutrients in 100 grams Crackers, wheat, regular VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, wheat, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	15.7% 455kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	16% 21g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	0.58% 0.42g	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	% 0.79g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 12g	% 4.75g	g per day for Men 19-50 years
Fiber	18% 6.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	13% 7.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	23.7% 0.28mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	9.5% 38μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.2% 92mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	33% 2.64mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	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	43% 302mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	18% 9.9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	46.6% 699mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.074% 2.75g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Crackers, wheat, regular have 3.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.2 times more Vitamin B2, 1.4 times more Vitamin B9 and 15.4 times more Vitamin E than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Crackers, wheat, regular as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Crackers, wheat, regular have 5 times more Selenium and 233 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 4 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium and 2 times more Zinc than Crackers, wheat, regular.

Comparison of macro-nutrients per 100 grams:

• Crackers, wheat, regular have 98.7 times more Omega 3, 3.4 times more Carbohydrate and 3.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 3.2 times more Fat, 1.3 times more Saturated Fat, 1.7 times more Omega 6, 1.6 times more Fiber and 2.9 times more Protein than Crackers, wheat, regular.
• Both Crackers, wheat, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.