Comparing Nutrients in 5 ounces Roasted Almonds VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	8%	33%	59%

Macro Nutrients

	Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Energy	29.2% 848kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.7% 3.4g	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	0.02% 0.014g	0.9% 0.65g	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	% 0.014g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	24% 13.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14% 0.18mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Recommended Dietary Allowance
Calcium	38% 380mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	17% 0.15mg	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	66% 5.3mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	38.6% 0.89mg	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	95% 668mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	82% 1230mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Dry Roasted Almonds have 2.2 times more Vitamin B2 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 10.1 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.3 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza:

• Dry Roasted Almonds have 5.7 times more Calcium, 10.1 times more Copper, 10.7 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 2.4 times more Potassium and 4.1 times more Zinc than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 289.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 3.1 times more Fat, 2 times more Sugars and 2.2 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza contain 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.