Comparing Nutrients in 1 kilogram Blanched Almonds VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Blanched Almonds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	203% 5900kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	579% 9.26g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	296% 50.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	517% 672g	130g per day for Men 19-50 years
Sugars	64% 46.3g	11% 8g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 8g	g per day for Men 19-50 years
Fiber	261% 99g	197% 75g	38g per day for Men 19-50 years
Protein	382% 214g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	286% 45.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	285% 3.7mg	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	87.5% 350μg	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	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	236% 2360mg	246% 2460mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	564% 5.1mg	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	335% 27mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1052% 24mg	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	506% 3540mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	100% 3390mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	296% 163μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	227% 25mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 1 kilogram of Blanched Almonds has 4.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 1 kg of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contains 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Blanched Almonds.

Comparing minerals per 1 kilogram for Blanched Almonds vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 1 kilogram of Blanched Almonds has 2 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Potassium than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 1 kg of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contains 1.3 times more Manganese, 5.1 times more Selenium and 19.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.3 times more Energy, 3.3 times more Fat, 1.9 times more Saturated Fat, 2.5 times more Omega 6, 5.8 times more Sugars, 1.3 times more Fiber and 2 times more Protein than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 1 kg of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contains 231.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3