Comparing Nutrients in 100 grams Blanched Almonds VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	20.3% 590kcal	14.4% 418kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	8.9% 8.64g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	57% 74g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.78% 1.3g	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	0.26% 0.19g	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	% 0.03g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	17% 9.46g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	6.6% 0.086mg	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	12.3% 49μg	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	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	158% 23.8mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	15.4% 0.14mg	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	41% 3.28mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	30% 0.69mg	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	68.7% 481mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	6.27% 0.69mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.14% 5.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Crackers, saltines (includes oyster, soda, soup):

• Blanched Almonds have 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 20.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Crackers, saltines (includes oyster, soda, soup):

• Blanched Almonds have 12.4 times more Calcium, 7.4 times more Copper, 11.7 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 1.7 times more Iron, 3.2 times more Selenium and 49.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.4 times more Energy, 6.1 times more Fat, 2.4 times more Saturated Fat, 2.9 times more Omega 6, 3.6 times more Sugars, 3.5 times more Fiber and 2.3 times more Protein than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 138.3 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.