Comparing Nutrients in 300 calories Crackers, saltines (includes oyster, soda, soup) VS Almond paste

Weight per 300 calories

• Crackers, saltines (includes oyster, soda, soup): 71.8g
• Almond paste: 65.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	24% 31.3g	130g per day for Men 19-50 years
Sugars	1.28% 0.93g	32.8% 23.7g	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	0.19% 0.14g	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	% 0.086g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.3% 2g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Vitamin A	0.08% 0.72μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	1.8% 0.024mg	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	24% 96μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.073% 0.066mg	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	5.5% 0.83mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	33% 0.3mg	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	50% 4mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.93% 16.5mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	24.4% 0.56mg	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	10.5% 73.2mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	0.25% 9.22g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines (includes oyster, soda, soup) or Almond paste?

Lets compare vitamin content per 300 calories of Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 9.4 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 10.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• 300 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 3.8 times more Iron, 2.7 times more Selenium and 114.6 times more Sodium than Almond paste.
• While 300 kcal of Almond paste contain 8.3 times more Calcium, 3 times more Copper, 5.2 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste contain similar levels of Manganese per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines (includes oyster, soda, soup) have 3 times more Omega 3 and 1.7 times more Carbohydrate than Almond paste.
• While 300 kcal of Almond paste contain 2.9 times more Fat, 25.6 times more Sugars and 1.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste offer comparable quantities of Energy, Omega 6 and Protein per 300 calories.
• 300 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber