Comparing Nutrients in 1 pound 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	71.6% 2077kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	258% 336g	130g per day for Men 19-50 years
Sugars	227% 164g	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	73% 41g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	30% 0.39mg	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	82.8% 331μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	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	409% 61.4mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	78% 780mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	70% 0.63mg	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	91% 7.26mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	135% 3.1mg	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	167% 1170mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.62% 23g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Almond paste has 11.8 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.