Comparing Nutrients in 100 grams Oil Roasted Almonds VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Oil Roasted Almonds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	21% 607kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	36.4% 6.18g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 9.24g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	38% 21.2g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Crackers, 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	7.67% 0.092mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	11.5% 0.15mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	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	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	29% 291mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	24.8% 0.22mg	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	62.8% 5mg	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	92% 2.13mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	16% 1.74mg	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, wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Crackers, wheat, reduced fat:

• 100 grams of Oil Roasted Almonds have 2.9 times more Vitamin B2 and 22 times more Vitamin E than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 6.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Crackers, wheat, reduced fat:

• 100 grams of Oil Roasted Almonds have 3.6 times more Calcium, 4.3 times more Copper, 5.8 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain 1.4 times more Iron, 2.5 times more Selenium and 776 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Crackers, wheat, reduced fat contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.4 times more Energy, 4.1 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 6, 3.1 times more Fiber and 2.3 times more Protein than Crackers, wheat, reduced fat.
• While 100 g of Crackers, wheat, reduced fat contain more Omega 3, 4 times more Carbohydrate and 3.3 times more Sugars than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3