Comparing Nutrients in 1 kilogram Almond paste VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Almond paste	Crackers, multigrain	Recommended Dietary Allowance
Energy	158% 4580kcal	166% 4820kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	103% 33g	32g per day for Men 19-50 years
Omega 3	124% 2g	851% 13.6g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	614% 104g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	520% 676g	130g per day for Men 19-50 years
Sugars	500% 363g	166% 120g	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	126% 48g	92% 35g	38g per day for Men 19-50 years
Protein	161% 90g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	433% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	90% 1.17mg	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	183% 730μg	258% 1030μg	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	1.1% 1mg	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	903% 135mg	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	300% 360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, multigrain	Recommended Dietary Allowance
Calcium	172% 1720mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	168% 1.5mg	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	200% 16mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	NA	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	369% 2580mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	475% 261μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	589% 8830mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, multigrain per 1 kg

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

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

• 1 kilogram of Almond paste has 1.5 times more Vitamin B2 and 7.7 times more Vitamin E than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 6.3 times more Vitamin B1, 2.4 times more Vitamin B3, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Almond paste has 12.3 times more Calcium, 3 times more Copper, 4.5 times more Magnesium, 1.8 times more Potassium and 1.5 times more Zinc than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 1.6 times more Iron, 6.2 times more Selenium and 98.1 times more Sodium than Almond paste.
• Both Almond paste and Crackers, multigrain contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.4 times more Fat, 3 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Crackers, multigrain.
• While 1 kg of Crackers, multigrain contains 1.3 times more Saturated Fat, 6.8 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, multigrain offer comparable quantities of Energy per one kilogram.