Comparing Nutrients in 14 ounces Blanched Almonds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Blanched Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	80.7% 2342kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	69% 66.8g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	205% 267g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	13% 9.53g	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	2.5% 1.83g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	67.8% 38g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	258% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	39.7% 0.52mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	94% 937mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	48% 0.43mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	108% 2.5mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	230% 3445mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Blanched Almonds have 1.3 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 4.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Blanched Almonds have 5 times more Calcium, 9.4 times more Copper, 10.3 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium and 3.7 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 1.4 times more Iron and 45.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Energy, 3.1 times more Fat, 1.9 times more Sugars and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.