Comparing Nutrients in 1 kilogram Almond paste VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Almond paste	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	158% 4580kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	124% 2g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	526% 684g	130g per day for Men 19-50 years
Sugars	500% 363g	144% 104g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 97g	g per day for Men 19-50 years
Fiber	126% 48g	129% 49g	38g per day for Men 19-50 years
Protein	161% 90g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	138% 1.8mg	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	145% 580μg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	172% 1720mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	219% 1.97mg	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	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	398% 9.16mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, standard snack-type, with whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Almond paste has 1.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.7 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 3.9 times more Vitamin B1, 3.1 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B6 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, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 1 kilogram of Almond paste has 2.3 times more Copper, 2.8 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 2.3 times more Iron, 1.4 times more Phosphorus, 2.1 times more Selenium and 83.1 times more Sodium than Almond paste.
• Both Almond paste and Crackers, standard snack-type, with whole wheat contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.6 times more Fat, 3.5 times more Sugars and 1.2 times more Protein than Crackers, standard snack-type, with whole wheat.
• While 1 kg of Crackers, standard snack-type, with whole wheat contains 1.7 times more Saturated Fat, 4.5 times more Omega 3, 1.3 times more Omega 6 and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Fiber per one kilogram.