Comparing Nutrients in 1 kilogram Almonds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	200% 5790kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	291% 4.66g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	210% 35.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	501% 651g	130g per day for Men 19-50 years
Sugars	60% 43.5g	12% 8.6g	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	1.5% 1.1g	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	% 1.7g	% 3g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	92% 35g	38g per day for Men 19-50 years
Protein	378% 212g	173% 97g	56g per day for Men 19-50 years

Vitamins

	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	171% 2.05mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	1709% 256mg	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

	Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	269% 2690mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	179% 1.6mg	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	464% 37mg	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	240% 5.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	543% 8150mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Almonds have 2 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 3.8 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Almonds.

Comparing minerals per 1 kilogram for Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Almonds have 2.9 times more Calcium, 6.4 times more Copper, 9.6 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 3 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 1.3 times more Iron and 815 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Energy, 2.6 times more Fat, 1.8 times more Saturated Fat, 3.5 times more Omega 6, 5.1 times more Sugars, 3.6 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 155.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.