Comparing Nutrients in 100 grams Oil Roasted Almonds VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	21% 607kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	14.4% 10.4g	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	0.25% 0.18g	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	% 0.04g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 9.7g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	38% 21.2g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	14% 0.18mg	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	6.75% 27μg	14.5% 58μg	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	173% 26mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	29% 291mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	22% 0.2mg	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% 3.68mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	40% 0.92mg	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	66.6% 466mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Oil Roasted Almonds have 3.2 times more Vitamin B2 and 9 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 3.5 times more Vitamin B1, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Oil Roasted Almonds have 1.7 times more Calcium, 4.8 times more Copper, 5.8 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium and 2.8 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 2.1 times more Selenium and 748 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.3 times more Energy, 3.1 times more Fat, 1.9 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain more Omega 3, 3.9 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, standard snack-type, with whole wheat offer comparable quantities of Saturated Fat per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3