Comparing Nutrients in 7 ounces Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	6%	36%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Roasted Almonds	Recommended Dietary Allowance
Energy	32.2% 935kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	38.7% 37.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	27% 15g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	242% 2.2mg	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	48% 3.85mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	193% 4.43mg	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	76.3% 534mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	15% 506mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.13g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Roasted Almonds:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 2.5 times more Vitamin B5 than Roasted Almonds.

Comparing minerals per 7 ounces for Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free vs Roasted Almonds:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 243.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.7 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.
• Both Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free and Roasted Almonds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free have 3.2 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Energy, 2.8 times more Fat and 2.7 times more Protein than Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free.