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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Blanched Almonds	Recommended Dietary Allowance
Energy	61% 1770kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	57% 74g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 17.7g	g per day for Men 19-50 years
Fiber	169% 64.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	85.5% 48g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	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	NA	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	88.5% 885mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	317% 7.3mg	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	239% 1675mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.48% 18g	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 Blanched Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Vitamin B3 than Blanched Almonds.
• While Blanched Almonds contain 3.2 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 Blanched 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 Blanched Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Manganese, 6.2 times more Selenium and 30.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Blanched Almonds have similar amounts of Calcium, Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.4 times more Fat, 4.6 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 Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.