Comparing Nutrients in 1 pound Crackers, whole-wheat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Energy	66.8% 1937kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	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	243% 315g	167% 217g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	85.7% 48g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	68.8% 0.83mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	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	31.8% 127μg	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	42.6% 6.4mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Calcium	16.3% 163mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	189% 15mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	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	214% 1501mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat 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, whole-wheat vs Almond paste:

• 1 pound of Crackers, whole-wheat has 2.2 times more Vitamin B1, 3.3 times more Vitamin B3, 7.4 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 19.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, whole-wheat.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat 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, whole-wheat vs Almond paste:

• 1 pound of Crackers, whole-wheat has 2.1 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Selenium, 88.9 times more Sodium and 1.8 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 4.8 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste contain similar levels of Copper, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat has 4.2 times more Omega 3, 1.5 times more Carbohydrate and 2.1 times more Fiber than Almond paste.
• While 1 lb of Almond paste contains 2 times more Fat, 1.3 times more Saturated Fat and 30.5 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste offer comparable quantities of Energy, Omega 6 and Protein per one pound.