Comparing Nutrients in 14 ounces Roasted Almonds VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Roasted Almonds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	82% 2373kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	227% 295g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	232% 168g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 168g	g per day for Men 19-50 years
Fiber	114% 43.3g	0% 0g	38g per day for Men 19-50 years
Protein	149% 83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	0% 0mg	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	54.6% 218μg	0% 0μg	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	632% 95mg	82.6% 12.4mg	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

	Roasted Almonds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	106% 1064mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	0% 0mg	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	185% 15mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	3.28% 0.075mg	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	267% 1869mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Glutino, Gluten Free Wafers, Lemon Flavored per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 14 ounces of Roasted Almonds have 1.7 times more Vitamin B1, 16.2 times more Vitamin B2, 56 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.7 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Roasted Almonds vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 14 ounces of Roasted Almonds have 29.8 times more Calcium, more Copper, 20.7 times more Iron, 93 times more Magnesium, 117.5 times more Manganese, 12.1 times more Phosphorus, 19.8 times more Potassium, more Selenium and 110.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 37 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.2 times more Fat, 5.1 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 2.6 times more Saturated Fat, 9.8 times more Omega 3, 3.5 times more Carbohydrate and 8.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Glutino, Gluten Free Wafers, Lemon Flavored offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein