Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Blanched Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	203% 5900kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	168% 53.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	497% 646g	130g per day for Men 19-50 years
Sugars	64% 46.3g	129% 94g	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	13% 9.5g	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	% 0.3g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 62.2g	g per day for Men 19-50 years
Fiber	261% 99g	63% 24g	38g per day for Men 19-50 years
Protein	382% 214g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	318% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	92% 4.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	50% 0.65mg	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	123% 490μg	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	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	1583% 238mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	236% 2360mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	123% 1.1mg	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	410% 32.8mg	923% 73.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	338% 7.8mg	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	687% 4810mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	765% 11480mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crackers, cream, Gamesa Sabrosas per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Blanched Almonds has 3 times more Vitamin B2, 1.8 times more Vitamin B6 and 14.9 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin K

Comparing minerals per 1 kilogram for Blanched Almonds vs Crackers, cream, Gamesa Sabrosas:

• 1 kilogram of Blanched Almonds has 9.1 times more Calcium, 9.3 times more Copper, 10.7 times more Magnesium, 2.4 times more Manganese, 4.9 times more Phosphorus, 5.1 times more Potassium and 4.5 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 2.3 times more Iron, 3 times more Selenium and 60.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.2 times more Energy, 2.6 times more Fat, 5.1 times more Omega 6, 4.1 times more Fiber and 3.1 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 1 kg of Crackers, cream, Gamesa Sabrosas contains 1.4 times more Saturated Fat, 11.3 times more Omega 3, 3.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3