Comparing Nutrients in 5 ounces Almond paste VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Almond paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	22.4% 649kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	71.6% 93g	130g per day for Men 19-50 years
Sugars	71% 51.4g	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	9.27% 0.12mg	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	26% 103μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	24.4% 244mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	21% 0.19mg	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	28.3% 2.27mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	35% 0.8mg	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	52.2% 366mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Crackers, flavored, fish-shaped:

• 5 ounces of Almond paste have 3.7 times more Vitamin E than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 9.9 times more Vitamin B1, 4.5 times more Vitamin B3, 5.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Almond paste.
• Both Almond paste and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Almond paste vs Crackers, flavored, fish-shaped:

• 5 ounces of Almond paste have 2.1 times more Calcium, 3.4 times more Copper, 5.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.9 times more Iron and 107.8 times more Sodium than Almond paste.
• Both Almond paste and Crackers, flavored, fish-shaped contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.6 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 6, 30.7 times more Sugars and 1.5 times more Fiber than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 2.1 times more Omega 3 and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, flavored, fish-shaped offer comparable quantities of Energy and Protein per five ounces.