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

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	35.2% 1022kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	27% 35g	130g per day for Men 19-50 years
Sugars	116% 84g	12.5% 9.03g	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% 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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 84g	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	0% 0g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18% 0.23mg	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	0% 0μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	1.64% 0.038mg	212% 4.9mg	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	11% 77.4mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds contain 2 times more Vitamin B1, 10.6 times more Vitamin B2, 56.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.3 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

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

• Glutino, Gluten Free Wafers, Lemon Flavored have 111 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 32.3 times more Calcium, more Copper, 20.4 times more Iron, 91.3 times more Magnesium, 129.5 times more Manganese, 11.9 times more Phosphorus, 19.4 times more Potassium, more Selenium and 102.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 7 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.5 times more Saturated Fat, more Omega 3, 4.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Fat, 5.3 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Oil Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.