Comparing Nutrients in 14 ounces Crackers, gluten-free, multi-seeded and multigrain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Blanched Almonds	Recommended Dietary Allowance
Energy	62% 1798kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	230% 3.68g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	57% 74g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	25.3% 18.4g	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% 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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 17.7g	g per day for Men 19-50 years
Fiber	107% 40.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	35% 0.46mg	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	34.7% 139μg	48.6% 194μg	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	39.7% 5.95mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Blanched Almonds	Recommended Dietary Allowance
Calcium	94% 945mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	453% 4.08mg	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	140% 11.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	423% 9.73mg	317% 7.3mg	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	212% 1484mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Blanched Almonds:

• Crackers, gluten-free, multi-seeded and multigrain have 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 15.8 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Blanched Almonds:

• Crackers, gluten-free, multi-seeded and multigrain have 1.3 times more Manganese, 5.4 times more Selenium and 23.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Blanched Almonds have similar amounts of Calcium, Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 231.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.3 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6, 5.4 times more Sugars and 1.9 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.