Comparing Nutrients in 14 ounces Almond paste VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Almond paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	62.7% 1818kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	204% 265g	130g per day for Men 19-50 years
Sugars	198% 144g	204% 148g	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	50% 19g	23% 8.73g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19.5% 0.25mg	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	72.4% 290μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	68.3% 683mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	85.6% 0.77mg	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	79.4% 6.35mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	80% 1.84mg	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	146% 1024mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Almond paste have 2.8 times more Vitamin B2, 1.5 times more Vitamin B9 and 13.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• Both Almond paste and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Almond paste have 3.7 times more Calcium, 2.3 times more Copper, 8.1 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus and 7.4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 2.6 times more Selenium and 29.4 times more Sodium than Almond paste.
• Both Almond paste and Cookies, graham crackers, chocolate-coated contain similar levels of Iron and Potassium per 14 ounces.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 3.8 times more Omega 3, 1.2 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 6.5 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy, Fat and Sugars per 14 ounces.