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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Blanched Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.74% 2g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 2g	% 8.85g	g per day for Men 19-50 years
Fiber	84.6% 32g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	42.7% 24g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.6% 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	NA	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	44.3% 443mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	158% 3.64mg	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	120% 837mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.24% 8.95g	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 Blanched Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Vitamin B3 than Blanched Almonds.
• While Blanched Almonds contain 3.2 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 Blanched 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 Blanched Almonds:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.4 times more Manganese, 6.2 times more Selenium and 30.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Blanched Almonds have similar amounts of Calcium, Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 3.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.4 times more Fat, 4.6 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 Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.