Comparing Nutrients in 7 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Energy	35.2% 1022kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	33% 42.8g	130g per day for Men 19-50 years
Sugars	116% 84g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 84g	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	0% 0g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	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	41.3% 6.2mg	339% 51mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	227% 2.05mg	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	4.47% 0.36mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77.4mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Almonds:

• Almonds contain 4.6 times more Vitamin B1, 15.4 times more Vitamin B2, 55.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 7 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Almonds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 111 times more Sodium than Almonds.
• While Almonds contain 29.9 times more Calcium, more Copper, 20.6 times more Iron, 90 times more Magnesium, 114.7 times more Manganese, 12.3 times more Phosphorus, 20.4 times more Potassium, more Selenium and 104 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 7 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.8 times more Saturated Fat, 32.7 times more Omega 3, 3.5 times more Carbohydrate and 9.7 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 4.8 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Almonds have similar amounts of Energy per 7 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.