Comparing Nutrients in 1 kilogram Blanched Almonds VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	203% 5900kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	178% 57g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	592% 769g	130g per day for Men 19-50 years
Sugars	64% 46.3g	53.8% 39g	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	4.14% 3g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 32g	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	54% 0.7mg	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	17.5% 70μg	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	1583% 238mg	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

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	236% 2360mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	97% 0.87mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	130% 3mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	593% 8900mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Blanched Almonds have 3.2 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 1 kilogram for Blanched Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Blanched Almonds have 8.4 times more Calcium, 11.8 times more Copper, 5.9 times more Iron, 17.9 times more Magnesium, 6.1 times more Manganese, 8.4 times more Phosphorus, 7.7 times more Potassium and 6.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 46.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.3 times more Energy, 3.4 times more Fat, 9.3 times more Omega 6, 3.3 times more Fiber and 8.6 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Saturated Fat, 8.5 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.