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

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	70.5% 2044kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	54% 70g	130g per day for Men 19-50 years
Sugars	232% 168g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 168g	% 17.4g	g per day for Men 19-50 years
Fiber	0% 0g	110% 41.7g	38g per day for Men 19-50 years
Protein	0% 0g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.3% 11g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 2 times more Vitamin B1, 10.6 times more Vitamin B2, 56.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.3 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

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

• Glutino, Gluten Free Wafers, Lemon Flavored have 111 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 32.3 times more Calcium, more Copper, 20.4 times more Iron, 91.3 times more Magnesium, 129.5 times more Manganese, 11.9 times more Phosphorus, 19.4 times more Potassium, more Selenium and 102.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.5 times more Saturated Fat, more Omega 3, 4.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Fat, 5.3 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Oil Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.