Comparing Nutrients in 14 ounces Almond paste VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Rice crackers	10%	11%	79%

Macro Nutrients

	Almond paste	Rice crackers	Recommended Dietary Allowance
Energy	62.7% 1818kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	252% 328g	130g per day for Men 19-50 years
Sugars	198% 144g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Rice crackers	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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	169% 2.2mg	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	22% 87.3μg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Rice crackers	Recommended Dietary Allowance
Calcium	68.3% 683mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	703% 16mg	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	205% 1437mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Rice crackers per 14 oz

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

Lets compare vitamin content per 14 ounces of Almond paste vs Rice crackers:

• 14 ounces of Almond paste have 4.1 times more Vitamin B2, 3.3 times more Vitamin B9 and 10.7 times more Vitamin E than Rice crackers.
• While 14 oz of Rice crackers contain 5.3 times more Vitamin B1, 3.9 times more Vitamin B3, 14.3 times more Vitamin B5 and 15.4 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Rice crackers:

• 14 ounces of Almond paste have more Calcium, 1.5 times more Copper, more Iron and 1.3 times more Potassium than Rice crackers.
• While 14 oz of Rice crackers contain 4.8 times more Manganese, 1.4 times more Phosphorus, 6.1 times more Selenium, 25.9 times more Sodium and 1.5 times more Zinc than Almond paste.
• Both Almond paste and Rice crackers contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 5.5 times more Fat, more Saturated Fat, 3.4 times more Omega 3, 3.5 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• While 14 oz of Rice crackers contain 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Rice crackers offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber