Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS 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	20.4% 593kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	52% 67.8g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	71% 51.4g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	18% 6.8g	38g per day for Men 19-50 years
Protein	24% 13.4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Almond paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	3.93% 0.051mg	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	47.5% 190μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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% 1.63mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	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	2.7% 27mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	71.5% 0.64mg	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	99% 7.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	52.8% 1.2mg	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	20.7% 145mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 8.6 times more Vitamin B1, 4.5 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 11.8 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Almond paste provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Almond paste:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 3.5 times more Iron, 2.5 times more Selenium and 104.6 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 9.1 times more Calcium, 3.3 times more Copper, 5.7 times more Magnesium, 2.5 times more Phosphorus, 2.1 times more Potassium and 2.1 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 five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.8 times more Omega 3 and 1.5 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 3.2 times more Fat, 1.6 times more Saturated Fat, 1.3 times more Omega 6, 28.1 times more Sugars and 1.7 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 and Protein per five ounces.