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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Almonds	Recommended Dietary Allowance
Energy	14.3% 416kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	6% 4.35g	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	0.15% 0.11g	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	% 0.32g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 3.95g	g per day for Men 19-50 years
Fiber	28.7% 11g	33% 12.5g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	11% 44μg	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	7.2% 1.08mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	115% 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	44.5% 3.56mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 364mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Crackers, whole-wheat, reduced fat have 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 51.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 23.7 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Crackers, whole-wheat, reduced fat have 3.4 times more Selenium and 745 times more Sodium than Almonds.
• While Almonds contain 6.9 times more Calcium, 2.3 times more Copper, 2.3 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole-wheat, reduced fat have 132.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 6.6 times more Fat, 3.6 times more Saturated Fat, 3.9 times more Omega 6, 3.6 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almonds have similar amounts of Fiber per 100 g.
• Both Crackers, whole-wheat, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.