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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Oil Roasted Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	83% 2409kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	196% 255g	130g per day for Men 19-50 years
Sugars	25% 18g	5.47% 3.97g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 3.97g	g per day for Men 19-50 years
Fiber	110% 41.7g	169% 64.3g	38g per day for Men 19-50 years
Protein	150% 84.3g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	115% 1155mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	284% 2.56mg	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	183% 14.6mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	435% 10mg	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	264% 1850mg	239% 1675mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.46% 17g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 3.6 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Almonds.

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

• Oil Roasted Almonds have 1.3 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.8 times more Selenium and 587 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Iron, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 1.4 times more Energy, 3.5 times more Fat, 4.6 times more Sugars and 1.8 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3.6 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.