Comparing Nutrients in 1 pound 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	71.6% 2077kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	239% 310g	130g per day for Men 19-50 years
Sugars	227% 164g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	73% 41g	59% 33g	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	31% 0.37mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	63% 0.82mg	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	65.8% 263μg	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	0.5% 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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.7% 64.4μg	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	78% 780mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.33% 12.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb 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 pound of Almond paste vs Crackers, standard snack-type, with whole wheat:

• 1 pound 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 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Almond paste vs Crackers, standard snack-type, with whole wheat:

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.