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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Blanched Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	20.3% 590kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	18.6% 3.16g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.7% 1.22g	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% 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	% 0.03g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0.9g	g per day for Men 19-50 years
Fiber	26% 9.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	15% 0.2mg	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	7.5% 30μg	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	158% 23.8mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	23.6% 236mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	49.7% 0.45mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	99% 2.3mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.07% 2.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 32.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 22 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B1 per 100 g.
• Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Blanched Almonds have 6.1 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 4.4 times more Selenium and 39.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.4 times more Energy, 6.9 times more Fat, 3.7 times more Saturated Fat, 3.9 times more Omega 6, 3.8 times more Sugars and 1.9 times more Protein than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 99.5 times more Omega 3 and 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, whole-wheat, reduced fat have similar amounts of Fiber per 100 g.
• Both Blanched Almonds as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.