Comparing Nutrients in 1 kilogram Crackers, water biscuits VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, water biscuits	Almond paste	Recommended Dietary Allowance
Energy	132% 3840kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	73.6% 71.4g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	368% 478g	130g per day for Men 19-50 years
Sugars	0% 0g	500% 363g	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	187% 71g	126% 48g	38g per day for Men 19-50 years
Protein	128% 71.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	27.7% 0.36mg	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	60% 240μg	183% 730μg	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% 0mg	1.1% 1mg	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	19.3% 2.9mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	504% 4.54mg	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	0% 0mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	NA	372% 8.56mg	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	143% 1000mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	569% 313μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, water biscuits versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, water biscuits vs Almond paste:

• 1 kilogram of Crackers, water biscuits has 1.4 times more Vitamin B1 than Almond paste.
• While 1 kg of Almond paste contains 11.2 times more Vitamin B2, 3 times more Vitamin B9 and 46.7 times more Vitamin E than Crackers, water biscuits.
• Both Crackers, water biscuits and Almond paste provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, water biscuits have insufficient amounts of Vitamin E
• Both Crackers, water biscuits as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Crackers, water biscuits vs Almond paste:

• 1 kilogram of Crackers, water biscuits has 7.5 times more Selenium and 63.4 times more Sodium than Almond paste.
• While 1 kg of Almond paste contains more Calcium, 3.4 times more Copper, more Iron, 6.5 times more Magnesium, 2.6 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Crackers, water biscuits.
• 1 kilogram of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, water biscuits has 1.5 times more Carbohydrate and 1.5 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains 3.9 times more Fat, more Saturated Fat, 1.9 times more Omega 3, 2.4 times more Omega 6, more Sugars and 1.3 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Almond paste offer comparable quantities of Energy per one kilogram.