Comparing Nutrients in 7 ounces Cracker, meal VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Cracker, meal	Almond paste	Recommended Dietary Allowance
Energy	26.2% 760kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	73% 95g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	99% 72g	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	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	33% 18.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	115% 1.4mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	5.5% 0.071mg	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	67.5% 270μg	36.2% 145μg	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	0.22% 0.2mg	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	5.7% 0.85mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Almond paste	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	100% 0.9mg	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	115% 9.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	74% 1.7mg	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	29.5% 206mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cracker, meal vs Almond paste:

• 7 ounces of Cracker, meal have 8.5 times more Vitamin B1, 4 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.9 times more Vitamin B9 than Almond paste.
• While 7 oz of Almond paste contain 31.5 times more Vitamin E than Cracker, meal.
• Both Cracker, meal and Almond paste provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Cracker, meal as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Almond paste:

• 7 ounces of Cracker, meal have 2.9 times more Iron and 10.1 times more Selenium than Almond paste.
• While 7 oz of Almond paste contain 7.5 times more Calcium, 2 times more Copper, 5.4 times more Magnesium, 2.5 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Zinc than Cracker, meal.
• Both Cracker, meal and Almond paste contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 1.7 times more Carbohydrate than Almond paste.
• While 7 oz of Almond paste contain 16.3 times more Fat, 9.7 times more Saturated Fat, 5.1 times more Omega 3, 8.2 times more Omega 6, 109.8 times more Sugars and 1.8 times more Fiber than Cracker, meal.
• Both Cracker, meal and Almond paste offer comparable quantities of Energy and Protein per seven ounces.