Comparing Nutrients in 14 ounces Almond paste VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Almond paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	62.7% 1818kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	130% 22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	196% 255g	130g per day for Men 19-50 years
Sugars	198% 144g	5.47% 3.97g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	50% 19g	169% 64.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	NA	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	0.44% 0.4mg	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	358% 53.7mg	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

	Almond paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	68.3% 683mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	284% 2.56mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	435% 10mg	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	239% 1675mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 14 ounces of Almond paste have 1.9 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.6 times more Vitamin B1 and 3.8 times more Vitamin B3 than Almond paste.

Comparing minerals per 14 ounces for Almond paste vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium, 65.2 times more Sodium and 2 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.8 times more Fat and 36.3 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.3 times more Protein than Almond paste.
• Both Almond paste and Mary's Gone Crackers, Original Crackers, Organic Gluten Free offer comparable quantities of Energy per 14 ounces.