Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Almond paste

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Almond paste: 109g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	40% 52g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	54.6% 39.6g	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	0.31% 0.23g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.8% 3.35g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	3.02% 0.039mg	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	40% 160μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.12% 0.11mg	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	9.17% 1.38mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	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	2.27% 22.7mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	55% 0.5mg	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	83.3% 6.66mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	40.6% 0.93mg	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	17.4% 122mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	0.42% 15.4g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Almond paste?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 500 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 500 kcal of Almond paste contain 10.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin E
• 500 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 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 500 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 500 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 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 3 times more Omega 3 and 1.7 times more Carbohydrate than Almond paste.
• While 500 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 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) provide inadequate amounts of Fiber