Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Almond paste

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• 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, standard snack-type, with whole wheat or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	56.8% 74g	40% 52g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	0.27% 0.19g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	14% 7.87g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with 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	28.8% 0.35mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	15.7% 62.6μg	20% 79.7μg	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	0.12% 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	21% 3.13mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Almond paste	Recommended Dietary Allowance
Calcium	18% 180mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	49.3% 3.94mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	55% 384mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.42% 15.4g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Almond paste?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Almond paste:

• 500 calories of Crackers, standard snack-type, with whole wheat have 3.9 times more Vitamin B1, 3.1 times more Vitamin B3, 4.2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 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.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Almond paste:

• 500 calories of Crackers, standard snack-type, with whole wheat have 2.3 times more Iron, 1.4 times more Phosphorus, 2 times more Selenium and 82.2 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain 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.
• Both Crackers, standard snack-type, with whole wheat and Almond paste contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, with whole wheat have 1.6 times more Saturated Fat, 4.4 times more Omega 3, 1.2 times more Omega 6 and 1.4 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 1.6 times more Fat and 3.5 times more Sugars than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Almond paste offer comparable quantities of Energy, Fiber and Protein per 500 calories.