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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Blanched Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	203% 5900kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	495% 643g	130g per day for Men 19-50 years
Sugars	64% 46.3g	13.8% 10g	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	% 10g	g per day for Men 19-50 years
Fiber	261% 99g	426% 162g	38g per day for Men 19-50 years
Protein	382% 214g	215% 121g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mary's Gone Crackers, Original Crackers, Organic 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	337% 54mg	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	NA	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	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	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	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	236% 2360mg	223% 2230mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	716% 6.44mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	471% 1980mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1096% 25mg	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	603% 4220mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	391% 5870mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.16% 43g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.5 times more Vitamin B3 than Blanched Almonds.
• Both Blanched Almonds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Vitamin B1 per 1 kg.

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

• Blanched Almonds have 1.6 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.4 times more Manganese, 6.2 times more Selenium and 30.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Calcium, Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.3 times more Energy, 3.4 times more Fat, 4.6 times more Sugars and 1.8 times more Protein than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 3.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.