Comparing Nutrients in 14 ounces Blanched Almonds VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	80.7% 2342kcal	62% 1798kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	230% 3.68g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	202% 263g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	4.7% 3.4g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 3.4g	g per day for Men 19-50 years
Fiber	103% 39.3g	107% 40.5g	38g per day for Men 19-50 years
Protein	152% 85g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	113% 1.47mg	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	48.6% 194μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	94% 937mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	242% 2.18mg	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	163% 13mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	155% 651mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	423% 9.73mg	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	273% 1909mg	212% 1484mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.39% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Blanched Almonds have 4.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 15.8 times more Vitamin E than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Crackers, gluten-free, multi-seeded and multigrain:

• Blanched Almonds have 1.9 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 1.3 times more Manganese, 5.4 times more Selenium and 23.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Calcium, Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Energy, 3.3 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6, 5.4 times more Sugars and 1.9 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• While Crackers, gluten-free, multi-seeded and multigrain contain 231.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multi-seeded and multigrain have similar amounts of Fiber per 14 oz.
• Both Blanched Almonds as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.