Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Almonds

Macros Ratio

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

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	33% 42.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	% 2g	% 7.84g	g per day for Men 19-50 years
Fiber	84.6% 32g	65.3% 25g	38g per day for Men 19-50 years
Protein	42.7% 24g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Almonds	Recommended Dietary Allowance
Calcium	44.3% 443mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	78.6% 6.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	120% 837mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Vitamin B3 than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Almonds have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 4.8 times more Selenium and 587 times more Sodium than Almonds.
• While Almonds contain 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.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Almonds have similar amounts of Calcium, Iron, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• While Almonds contain 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.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.