Comparing Nutrients in 14 ounces Almond paste VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Almond paste	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	62.7% 1818kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	216% 281g	130g per day for Men 19-50 years
Sugars	198% 144g	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 47g	g per day for Men 19-50 years
Fiber	50% 19g	72% 27.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	74.5% 0.97mg	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	37.7% 151μg	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	0.44% 0.4mg	0% 0mg	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	358% 53.7mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	68.3% 683mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	121% 1.1mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	267% 6.15mg	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	171% 1199mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, wheat, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Crackers, wheat, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Crackers, wheat, regular:

• 14 ounces of Almond paste have 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 8.7 times more Vitamin E than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 3.5 times more Vitamin B1, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Crackers, wheat, regular:

• 14 ounces of Almond paste have 1.9 times more Calcium, 1.7 times more Copper and 1.8 times more Magnesium than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 1.7 times more Iron, 1.8 times more Manganese, 2.4 times more Selenium and 77.7 times more Sodium than Almond paste.
• Both Almond paste and Crackers, wheat, regular contain similar levels of Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.7 times more Fat, 2.3 times more Sugars and 1.2 times more Protein than Crackers, wheat, regular.
• While 14 oz of Crackers, wheat, regular contain 5 times more Omega 3, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Fiber than Almond paste.
• Both Almond paste and Crackers, wheat, regular offer comparable quantities of Energy and Saturated Fat per 14 ounces.