Comparing Nutrients in 14 ounces Crackers, saltines (includes oyster, soda, soup) VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Energy	57.2% 1659kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	146% 190g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	198% 144g	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	1.04% 0.75g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	50% 19g	38g per day for Men 19-50 years
Protein	67% 37.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.93mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	11% 0.14mg	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	133% 532μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	30.4% 4.56mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	200% 1.8mg	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	276% 22mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	148% 3.4mg	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	58% 405mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	249% 3735mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines (includes oyster, soda, soup) versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 8.6 times more Vitamin B1, 4.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 11.8 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.5 times more Iron, 2.5 times more Selenium and 104.6 times more Sodium than Almond paste.
• While 14 oz of Almond paste contain 9.1 times more Calcium, 3.3 times more Copper, 5.7 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste contain similar levels of Manganese per 14 ounces.
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Omega 3 and 1.5 times more Carbohydrate than Almond paste.
• While 14 oz of Almond paste contain 3.2 times more Fat, 1.6 times more Saturated Fat, 1.3 times more Omega 6, 28.1 times more Sugars and 1.7 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste offer comparable quantities of Energy and Protein per 14 ounces.