Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Energy	70.5% 2044kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	64% 83.4g	130g per day for Men 19-50 years
Sugars	232% 168g	26.6% 19.3g	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	0% 0g	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 168g	% 19g	g per day for Men 19-50 years
Fiber	0% 0g	114% 43.3g	38g per day for Men 19-50 years
Protein	0% 0g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	41.5% 0.54mg	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	0% 0μg	54.6% 218μg	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	82.6% 12.4mg	632% 95mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	485% 4.36mg	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	8.93% 0.71mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	385% 8.86mg	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	22% 155mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Almonds:

• Dry Roasted Almonds contain 1.7 times more Vitamin B1, 16.2 times more Vitamin B2, 56 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Almonds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 37 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, more Copper, 20.7 times more Iron, 93 times more Magnesium, 117.5 times more Manganese, 12.1 times more Phosphorus, 19.8 times more Potassium, more Selenium and 110.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.6 times more Saturated Fat, 9.8 times more Omega 3, 3.5 times more Carbohydrate and 8.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Fat, 5.1 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dry Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.