Comparing Nutrients in 300 calories Crackers, whole-wheat VS Almond paste

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• 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, whole-wheat or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	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	37.6% 49g	24% 31.3g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	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% 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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	10.5% 5.9g	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	10.7% 0.13mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	4.9% 19.7μg	12% 48μg	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	0.073% 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	6.6% 0.99mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	29.3% 2.35mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	33.2% 233mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.25% 9.22g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Almond paste?

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Almond paste:

• 300 calories of Crackers, whole-wheat have 2.4 times more Vitamin B1, 3.5 times more Vitamin B3, 7.9 times more Vitamin B5, 5.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 300 kcal of Almond paste contain 18.4 times more Vitamin B2, 2.4 times more Vitamin B9 and 9 times more Vitamin E than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and 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 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Almond paste:

• 300 calories of Crackers, whole-wheat have 2.2 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium, 95.3 times more Sodium and 1.9 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 4.5 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste contain similar levels of Copper, Magnesium and Potassium per 300 calories.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 4.5 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 1.8 times more Fat and 28.4 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste offer comparable quantities of Energy and Omega 6 per 300 calories.