Comparing Nutrients in 500 calories Crackers, wheat, regular VS Almond paste

Weight per 500 calories

• Crackers, wheat, regular: 110g
• 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, wheat, regular or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, regular	6%	32%	62%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, wheat, regular	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	59.8% 77.7g	40% 52g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	0.64% 0.46g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	20% 7.6g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	14.3% 8.02g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, regular	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	26% 0.31mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	10.4% 41.8μg	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	11.4% 1.7mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, regular	Almond paste	Recommended Dietary Allowance
Calcium	10% 101mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	36.3% 2.9mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	47.4% 332mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.42% 15.4g	3700g per day for Men 19-50 years

Crackers, Wheat, Regular VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, wheat, regular or Almond paste?

Lets compare vitamin content per 500 calories of Crackers, wheat, regular vs Almond paste:

• 500 calories of Crackers, wheat, regular have 3.5 times more Vitamin B1, 2.8 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 2.8 times more Vitamin B2, 1.9 times more Vitamin B9 and 8.7 times more Vitamin E than Crackers, wheat, regular.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, wheat, regular 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, wheat, regular vs Almond paste:

• 500 calories of Crackers, wheat, regular have 1.7 times more Iron, 1.8 times more Manganese, 2.4 times more Selenium and 78.2 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain 1.9 times more Calcium, 1.6 times more Copper and 1.8 times more Magnesium than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almond paste contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Crackers, wheat, regular 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, wheat, regular have 1.2 times more Saturated Fat, 5 times more Omega 3, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Fiber than Almond paste.
• While 500 kcal of Almond paste contain 1.7 times more Fat and 2.3 times more Sugars than Crackers, wheat, regular.
• Both Crackers, wheat, regular and Almond paste offer comparable quantities of Energy and Protein per 500 calories.