Comparing Nutrients in 100 grams Crackers, whole grain, sandwich-type, with peanut butter filling VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16% 465kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	25.2% 14g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil 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	28% 0.33mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.08% 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	18.5% 74μg	6.75% 27μg	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	17.5% 2.63mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	106% 0.96mg	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	38.4% 3.07mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	36.6% 256mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.2% 7.32g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Almonds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Vitamin B2 and 9.9 times more Vitamin E than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil 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, whole grain, sandwich-type, with peanut butter filling vs Oil Roasted Almonds:

• Crackers, whole grain, sandwich-type, with peanut butter filling have 4.6 times more Selenium and 635 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.8 times more Calcium, 3.1 times more Copper, 2.6 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, whole grain, sandwich-type, with peanut butter filling have more Omega 3, 3.1 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 3.4 times more Omega 6 and 1.5 times more Protein than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Oil Roasted Almonds have similar amounts of Saturated Fat and Fiber per 100 g.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.