Comparing Nutrients in 100 calories Crackers, saltines, fat-free, low-sodium VS Almond paste

Weight per 100 calories

• Crackers, saltines, fat-free, low-sodium: 25.4g
• Almond paste: 22g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Crackers, saltines, fat-free, low-sodium or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.6% 0.01g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.13% 0.097g	11% 7.9g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.8% 0.69g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.45mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.66% 0.022mg	0.6% 0.008mg	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	7.9% 31.6μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.024% 0.022mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.031mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Almond paste	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	11% 0.099mg	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	24.6% 1.96mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	1.58% 6.6mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	7.05% 0.16mg	8.13% 0.19mg	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	4.1% 28.8mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.3mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	2.17% 0.24mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.023% 0.87g	0.083% 3.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, saltines, fat-free, low-sodium vs Almond paste:

• Crackers, saltines, fat-free, low-sodium have 7.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4.7 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almond paste.
• While Almond paste contains 96.8 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, saltines, fat-free, low-sodium vs Almond paste:

• Crackers, saltines, fat-free, low-sodium have 5.6 times more Iron, 5.9 times more Selenium and 109.9 times more Sodium than Almond paste.
• While Almond paste contains 6.7 times more Calcium, 2.7 times more Copper, 4.3 times more Magnesium, 2 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Almond paste have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, saltines, fat-free, low-sodium have 2 times more Carbohydrate and 1.4 times more Protein than Almond paste.
• While Almond paste contains 14.9 times more Fat, 9.2 times more Saturated Fat, 4.5 times more Omega 3, 7.4 times more Omega 6, 81.9 times more Sugars and 1.5 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Almond paste have similar amounts of Energy per 100 kcal.
• Both Crackers, saltines, fat-free, low-sodium as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.