Comparing Nutrients in 1 pound Crackers, snack, Goya Crackers VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Crackers, snack, Goya Crackers	Roasted Almonds	Recommended Dietary Allowance
Energy	67.7% 1964kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	62.4% 60.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	89.6% 28.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	40% 6.77g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	73.3% 95g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	30.4% 22g	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	2.94% 2.13g	0.063% 0.045g	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	% 0g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	115% 64.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.5% 0.62mg	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	NA	62.4% 249μg	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	723% 108mg	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, snack, Goya Crackers	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	554% 5mg	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	321% 25.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	440% 10mg	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	94% 658mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	201% 3016mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, snack, Goya Crackers versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, snack, Goya Crackers vs Roasted Almonds:

• Both Crackers, snack, Goya Crackers and Dry Roasted Almonds have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Crackers, snack, Goya Crackers vs Roasted Almonds:

• 1 pound of Crackers, snack, Goya Crackers has 1.5 times more Iron and 221.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 16.8 times more Calcium, 7.1 times more Copper, 7.2 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 5.8 times more Potassium and 2.8 times more Zinc than Crackers, snack, Goya Crackers.
• 1 pound of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, snack, Goya Crackers has 1.5 times more Saturated Fat, 3.8 times more Omega 3 and 3.1 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.4 times more Energy, 3.9 times more Fat, 8.7 times more Omega 6, 2.1 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Crackers, snack, Goya Crackers.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3