Comparing Nutrients in 100 grams Blanched Almonds VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	59% 77g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	5.38% 3.9g	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	0.41% 0.3g	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	% 0.03g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 3.2g	g per day for Men 19-50 years
Fiber	26% 9.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	5.4% 0.07mg	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	12.3% 49μg	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	9.67% 0.087mg	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	41% 3.28mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	13% 0.3mg	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	68.7% 481mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	59.3% 890mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.067% 2.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Blanched Almonds have 3.2 times more Vitamin B1, 7.1 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 100 grams for Blanched Almonds vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• Blanched Almonds have 8.4 times more Calcium, 11.8 times more Copper, 5.9 times more Iron, 17.9 times more Magnesium, 6.1 times more Manganese, 8.4 times more Phosphorus, 7.7 times more Potassium and 6.8 times more Zinc than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 46.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.3 times more Energy, 3.4 times more Fat, 9.3 times more Omega 6, 3.3 times more Fiber and 8.6 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.4 times more Saturated Fat, 8.5 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Sugars per 100 g.
• Both Blanched Almonds as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.