Comparing Nutrients in 5 ounces Crackers, water biscuits VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, water biscuits	7%	17%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, water biscuits	Almond paste	Recommended Dietary Allowance
Energy	18.8% 544kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	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	79.4% 103g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 10g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, water biscuits	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	13% 0.16mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	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	8.5% 34μg	26% 103μg	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	0.16% 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	2.74% 0.41mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, water biscuits	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	0% 0mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	NA	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	20.2% 142mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	54% 809mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, water biscuits VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, water biscuits 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, water biscuits vs Almond paste:

• 5 ounces of Crackers, water biscuits have 1.4 times more Vitamin B1 than Almond paste.
• While 5 oz of Almond paste contain 11.2 times more Vitamin B2, 3 times more Vitamin B9 and 46.7 times more Vitamin E than Crackers, water biscuits.
• Both Crackers, water biscuits and Almond paste provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Crackers, water biscuits have insufficient amounts of Vitamin E
• Both Crackers, water biscuits as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Crackers, water biscuits vs Almond paste:

• 5 ounces of Crackers, water biscuits have 7.5 times more Selenium and 63.4 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain more Calcium, 3.4 times more Copper, more Iron, 6.5 times more Magnesium, 2.6 times more Phosphorus, 3.2 times more Potassium and 2.3 times more Zinc than Crackers, water biscuits.
• 5 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, water biscuits have 1.5 times more Carbohydrate and 1.5 times more Fiber than Almond paste.
• While 5 oz of Almond paste contain 3.9 times more Fat, more Saturated Fat, 1.9 times more Omega 3, 2.4 times more Omega 6, more Sugars and 1.3 times more Protein than Crackers, water biscuits.
• Both Crackers, water biscuits and Almond paste offer comparable quantities of Energy per five ounces.