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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Brazilnuts	Recommended Dietary Allowance
Energy	61% 1770kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	NA	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	36% 46.6g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 9.25g	g per day for Men 19-50 years
Fiber	169% 64.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	85.5% 48g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	88.5% 885mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	211% 4.85mg	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	411% 2877mg	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	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 6.3 times more Vitamin B2 and 18.3 times more Vitamin B3 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.9 times more Vitamin B1 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3

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

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese and 195.7 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.7 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium, 97.3 times more Selenium and 1.4 times more Zinc than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.5 times more Carbohydrate and 2.2 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.5 times more Energy, 4.3 times more Fat and 2.3 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Brazilnuts offer comparable quantities of Protein per 14 ounces.