Comparing Nutrients in 5 ounces Crackers, whole-wheat, reduced fat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Almond paste	Recommended Dietary Allowance
Energy	20.3% 590kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	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	82.3% 107g	52% 67.8g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	28.7% 16g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	22% 0.26mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	10.6% 42.5μg	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	10.2% 1.53mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Almond paste	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	63% 5.05mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	73.7% 516mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Almond paste:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2.3 times more Vitamin B1, 3.7 times more Vitamin B3, 8 times more Vitamin B5, 5.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 18.8 times more Vitamin B2, 2.4 times more Vitamin B9 and 12.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat, reduced fat vs Almond paste:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2.2 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Selenium, 82.8 times more Sodium and 2 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 4.4 times more Calcium than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almond paste contain similar levels of Copper, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Fiber and 1.3 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 3.7 times more Fat, 2.5 times more Saturated Fat, 1.8 times more Omega 6 and 29.7 times more Sugars than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Almond paste offer comparable quantities of Energy per five ounces.