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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Almond paste	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	158% 4580kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	92% 29.3g	32g per day for Men 19-50 years
Omega 3	124% 2g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	550% 715g	130g per day for Men 19-50 years
Sugars	500% 363g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	161% 90g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	355% 4.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	29.2% 0.38mg	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	310% 1240μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	172% 1720mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	221% 2mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	302% 6.95mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	511% 7660mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, saltines, unsalted tops (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, unsalted tops (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, unsalted tops (includes oyster, soda, soup):

• 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 6.9 times more Vitamin B1, 3.7 times more Vitamin B3, 4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Almond paste.
• Both Almond paste and Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Almond paste as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Almond paste has 1.4 times more Calcium, 2.3 times more Copper, 4.8 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 3.4 times more Iron and 85.1 times more Sodium than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2.4 times more Fat, 2.3 times more Omega 3, 3.5 times more Omega 6 and 1.6 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) contains 1.5 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, saltines, unsalted tops (includes oyster, soda, soup) offer comparable quantities of Energy, Saturated Fat and Protein per one kilogram.