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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	91% 2626kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	224% 292g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	6.26% 4.54g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.54g	g per day for Men 19-50 years
Fiber	149% 56.7g	193% 73.5g	38g per day for Men 19-50 years
Protein	171% 96g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	775% 116mg	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

	Almonds	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	122% 1220mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	325% 2.92mg	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	210% 17mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	497% 11.4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	273% 1914mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.53% 19.5g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 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 Almonds.
• Both Almonds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Vitamin B1 per 1 lb.

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

• Almonds have 1.2 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 4.8 times more Selenium and 587 times more Sodium than Almonds.
• Both Almonds and Mary's Gone Crackers, Original Crackers, Organic Gluten Free have similar amounts of Iron, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Energy, 3.2 times more Fat, 4.4 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 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• Both Almonds as well as Mary's Gone Crackers, Original Crackers, Organic Gluten Free have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.