Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Energy	147% 4270kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	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	535% 696g	368% 478g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	271% 103g	126% 48g	38g per day for Men 19-50 years
Protein	189% 106g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	70% 280μg	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	94% 14mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Calcium	36% 360mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	418% 33.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	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	473% 3310mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Almond paste:

• Crackers, whole-wheat have 2.2 times more Vitamin B1, 3.3 times more Vitamin B3, 7.4 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• While Almond paste contains 19.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Almond paste:

• Crackers, whole-wheat have 2.1 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Selenium, 88.9 times more Sodium and 1.8 times more Zinc than Almond paste.
• While Almond paste contains 4.8 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste have similar amounts of Copper, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat have 4.2 times more Omega 3, 1.5 times more Carbohydrate and 2.1 times more Fiber than Almond paste.
• While Almond paste contains 2 times more Fat, 1.3 times more Saturated Fat and 30.5 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste have similar amounts of Energy, Omega 6 and Protein per 1 kg.
• Both Crackers, whole-wheat as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.