Lets compare vitamin content per 7 ounces of Almonds vs Crackers, rye, wafers, plain:
Almonds have 3.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 32 times more Vitamin E than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 2.1 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Crackers, rye, wafers, plain have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
Both Almonds as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Almonds vs Crackers, rye, wafers, plain:
Almonds have 6.7 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.6 times more Iron, 2.5 times more Manganese, 5.8 times more Selenium and 557 times more Sodium than Almonds.
Both Almonds and Crackers, rye, wafers, plain have similar amounts of Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Almonds have 1.7 times more Energy, 55.5 times more Fat, 35.2 times more Saturated Fat, 35.3 times more Omega 6, 4.3 times more Sugars and 2.2 times more Protein than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 16 times more Omega 3, 3.7 times more Carbohydrate and 1.8 times more Fiber than Almonds.
Both Almonds as well as Crackers, rye, wafers, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.