Comparing Nutrients in 1 kilogram Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	154% 4460kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	NA	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	136% 177g	130g per day for Men 19-50 years
Sugars	13.8% 10g	62.8% 45.5g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 10g	% 43.8g	g per day for Men 19-50 years
Fiber	426% 162g	276% 105g	38g per day for Men 19-50 years
Protein	215% 121g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	337% 54mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	91% 1.18mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	223% 2230mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	716% 6.44mg	1061% 9.55mg	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	396% 31.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	471% 1980mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	1070% 24.6mg	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	603% 4220mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	391% 5870mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oil Roasted Almonds:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 2.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.6 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 1 kilogram for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oil Roasted Almonds:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 4.8 times more Selenium and 587 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Oil Roasted Almonds contain similar levels of Iron, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 3.6 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.