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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Energy	71.3% 2068kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	75% 98g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	27.2% 19.7g	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	1.88% 1.36g	0.69% 0.5g	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	% 1.8g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 14.5g	% 18g	g per day for Men 19-50 years
Fiber	36% 13.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	520% 4.68mg	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	31.8% 2.54mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 259mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	0.54% 20g	3700g per day for Men 19-50 years

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

• Almonds contain 3.4 times more Vitamin B1, 11.4 times more Vitamin B2, 5.7 times more Vitamin B3, 2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

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

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 890 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 11.9 times more Copper, 6.6 times more Iron, 18 times more Magnesium, 7.3 times more Manganese, 8.4 times more Phosphorus, 8.5 times more Potassium and 7.1 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.5 times more Saturated Fat, 11.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 9.3 times more Omega 6, 4.2 times more Fiber and 8.5 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Almonds have similar amounts of Sugars per 1 lb.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.