Lets compare vitamin content per 7 ounces of Almonds vs Crackers, melba toast, plain:
Almonds have 4.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 59.6 times more Vitamin E than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 2 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Almonds.
Both Almonds and Crackers, melba toast, plain have similar amounts of Vitamin B3 per 7 oz.
Both Almonds as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Almonds vs Crackers, melba toast, plain:
Almonds have 2.9 times more Calcium, 3.6 times more Copper, 4.6 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.6 times more Zinc than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 8.5 times more Selenium and 598 times more Sodium than Almonds.
Both Almonds and Crackers, melba toast, plain have similar amounts of Iron per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Almonds have 1.5 times more Energy, 15.6 times more Fat, 8.5 times more Saturated Fat, 10.2 times more Omega 6, 4.6 times more Sugars, 2 times more Fiber and 1.7 times more Protein than Crackers, melba toast, plain.
While Crackers, melba toast, plain contain 23.7 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
Both Almonds as well as Crackers, melba toast, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.