Comparing Nutrients in 100 grams Almonds VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	20% 579kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.43% 2.06g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	20.5% 3.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	1.63% 1.18g	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	0.15% 0.11g	0.12% 0.09g	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	% 0.17g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0g	g per day for Men 19-50 years
Fiber	33% 12.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	37.8% 21g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	24.5% 3.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	27% 269mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	15% 0.13mg	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	46.4% 3.7mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	24.6% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	64.7% 970mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.092% 3.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Crackers, flavored, fish-shaped:

• Almonds have 2.2 times more Vitamin B2, 1.6 times more Vitamin B6 and 7 times more Vitamin E than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin K than Almonds.

Comparing minerals per 100 grams for Almonds vs Crackers, flavored, fish-shaped:

• Almonds have 3.2 times more Calcium, 7.7 times more Copper, 10.8 times more Magnesium, 3.9 times more Manganese, 2.9 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 970 times more Sodium than Almonds.
• Both Almonds and Crackers, flavored, fish-shaped have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 6, 3.7 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 140.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Crackers, flavored, fish-shaped have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.