Comparing Nutrients in 14 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Almonds	14%	72%	14%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Energy	61% 1770kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.47% 3.97g	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	0% 0g	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	% 3.97g	% 15.7g	g per day for Men 19-50 years
Fiber	169% 64.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	85.5% 48g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Calcium	88.5% 885mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	157% 12.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	239% 1675mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Vitamin B3 than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Almonds have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.8 times more Selenium and 587 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Almonds have similar amounts of Calcium, Iron, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 4.4 times more Sugars and 1.8 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.