Comparing Nutrients in 14 ounces Crackers, snack, Goya Crackers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, snack, Goya Crackers	Almonds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	13% 9.33g	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	2.57% 1.87g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	39.7% 15g	131% 49.6g	38g per day for Men 19-50 years
Protein	101% 56.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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, snack, Goya Crackers	Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	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	281% 22.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	82.2% 575mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	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	176% 2639mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, snack, Goya Crackers vs Almonds:

Both Crackers, snack, Goya Crackers and Almonds have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Crackers, snack, Goya Crackers vs Almonds:

• Crackers, snack, Goya Crackers have 1.5 times more Iron and 665 times more Sodium than Almonds.
• While Almonds contain 16.8 times more Calcium, 6.7 times more Copper, 6.9 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 5.9 times more Potassium and 2.7 times more Zinc than Crackers, snack, Goya Crackers.

Comparison of macro-nutrients per 14 ounces:

• Crackers, snack, Goya Crackers have 1.7 times more Saturated Fat, 12.7 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 3.7 times more Fat, 8.3 times more Omega 6, 1.9 times more Sugars, 3.3 times more Fiber and 1.5 times more Protein than Crackers, snack, Goya Crackers.
• Both Crackers, snack, Goya Crackers as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.