Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	24% 17.3g	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	1.64% 1.2g	0.6% 0.44g	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	% 1.6g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 15.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	131% 49.6g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	455% 4.1mg	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	27.8% 2.22mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.3% 226mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	235% 3532mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Almonds:

• Almonds contain 3.4 times more Vitamin B1, 11.4 times more Vitamin B2, 5.7 times more Vitamin B3, 2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Almonds:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 890 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 11.9 times more Copper, 6.6 times more Iron, 18 times more Magnesium, 7.3 times more Manganese, 8.4 times more Phosphorus, 8.5 times more Potassium and 7.1 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 14 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Saturated Fat, 11.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 9.3 times more Omega 6, 4.2 times more Fiber and 8.5 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Almonds have similar amounts of Sugars per 14 oz.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.