Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Oil Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	209% 6070kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	506% 658g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	14.2% 10.3g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	276% 105g	63% 24g	38g per day for Men 19-50 years
Protein	379% 212g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	46% 0.6mg	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	67.5% 270μg	383% 1530μg	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	1731% 260mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	291% 2910mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	141% 1.27mg	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	460% 36.8mg	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	229% 5.27mg	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	666% 4660mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Vitamin B2, 2 times more Vitamin B6 and 7.1 times more Vitamin E than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 9.1 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K

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

• 1 kilogram of Oil Roasted Almonds has 3.9 times more Calcium, 7.5 times more Copper, 11.9 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium and 3.2 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 1.3 times more Iron and 947 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy, 3 times more Fat, 2.9 times more Saturated Fat, 3.5 times more Omega 6, 4.4 times more Sugars, 4.4 times more Fiber and 2.3 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3