Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, crispbread, rye	Almond paste	Recommended Dietary Allowance
Energy	57.2% 1660kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	167% 217g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	227% 164g	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	197% 75g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	64% 36g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	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	92% 1.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	12.6% 0.16mg	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	53.3% 213μg	82.8% 331μg	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	0.5% 0.45mg	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	24.5% 3.67mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Almond paste	Recommended Dietary Allowance
Calcium	14% 141mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	229% 2.06mg	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	138% 11mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	169% 3.9mg	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	174% 1220mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Almond paste:

• 1 pound of Crackers, crispbread, rye has 3 times more Vitamin B1, 6 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 16.7 times more Vitamin E than Crackers, crispbread, rye.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Crackers, crispbread, rye as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Almond paste:

• 1 pound of Crackers, crispbread, rye has 1.5 times more Iron, 2.9 times more Manganese, 8.7 times more Selenium, 45.6 times more Sodium and 1.6 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 5.5 times more Calcium, 1.8 times more Copper and 1.7 times more Magnesium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Almond paste contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, crispbread, rye has 1.7 times more Carbohydrate and 3.4 times more Fiber than Almond paste.
• While 1 lb of Almond paste contains 1.3 times more Energy, 21.3 times more Fat, 18.1 times more Saturated Fat, 2.5 times more Omega 3, 11.6 times more Omega 6 and 33.9 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Almond paste offer comparable quantities of Protein per one pound.