Comparing Nutrients in 7 ounces Almonds VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	39.6% 1149kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	41.7% 40.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	28% 4.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	99% 128g	130g per day for Men 19-50 years
Sugars	12% 8.63g	25.6% 18.6g	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	0.3% 0.22g	2.6% 1.9g	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	% 0.34g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 12.3g	g per day for Men 19-50 years
Fiber	65.3% 25g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	75% 42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	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	339% 51mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.6% 35.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	24.5% 0.22mg	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	92% 7.36mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	67% 1.54mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	152% 2278mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Crackers, cream, Gamesa Sabrosas per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Almonds have 4.7 times more Vitamin B2, 2.1 times more Vitamin B6 and 16.1 times more Vitamin E than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Crackers, cream, Gamesa Sabrosas provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin K

Comparing minerals per 7 ounces for Almonds vs Crackers, cream, Gamesa Sabrosas:

• 7 ounces of Almonds have 10.3 times more Calcium, 9.3 times more Copper, 10.8 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 5.7 times more Potassium and 4.7 times more Zinc than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 2 times more Iron, 2.3 times more Selenium and 1148 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 2.5 times more Fat, 5.1 times more Omega 6, 5.2 times more Fiber and 3 times more Protein than Crackers, cream, Gamesa Sabrosas.
• While 7 oz of Crackers, cream, Gamesa Sabrosas contain 1.4 times more Saturated Fat, 15 times more Omega 3, 3 times more Carbohydrate and 2.2 times more Sugars than Almonds.
• Both Almonds and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Energy per seven ounces.
• 7 ounces of Almonds provide inadequate amounts of Omega 3