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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Blanched Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	80.7% 2342kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	199% 258g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	36.6% 14g	38g per day for Men 19-50 years
Protein	152% 85g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, 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	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	NA	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, Pizza	Recommended Dietary Allowance
Calcium	94% 937mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	71% 0.64mg	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	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	95% 2.2mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	38% 1294mg	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	216% 3235mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	37.5% 4.13mg	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, Pizza:

• Blanched Almonds have 1.3 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 4.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 2.1 times more Vitamin B5 than Blanched Almonds.

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

• Blanched Almonds have 2.5 times more Calcium, 6.4 times more Copper, 9.6 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium and 2.9 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 1.5 times more Iron and 42.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Energy, 2.8 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 6, 5.4 times more Sugars, 2.8 times more Fiber and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 116.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.