Comparing Nutrients in 1 kilogram Almond paste VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Almond paste	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	158% 4580kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	124% 2g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	570% 741g	130g per day for Men 19-50 years
Sugars	500% 363g	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	73.7% 28g	38g per day for Men 19-50 years
Protein	161% 90g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	172% 1720mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	154% 1.4mg	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	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	298% 6.86mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, saltines (includes oyster, soda, soup) per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Almond paste has 11.8 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 8.6 times more Vitamin B1, 4.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almond paste.
• Both Almond paste and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Crackers, saltines (includes oyster, soda, soup):

• 1 kilogram of Almond paste has 9.1 times more Calcium, 3.3 times more Copper, 5.7 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 3.5 times more Iron, 2.5 times more Selenium and 104.6 times more Sodium than Almond paste.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.2 times more Fat, 1.6 times more Saturated Fat, 1.3 times more Omega 6, 28.1 times more Sugars and 1.7 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines (includes oyster, soda, soup) contains 2.8 times more Omega 3 and 1.5 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Protein per one kilogram.