Comparing Nutrients in 7 ounces Almond paste VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Almond paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	31.3% 909kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	16.3% 5.23g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	99% 129g	130g per day for Men 19-50 years
Sugars	99% 72g	28.5% 20.7g	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	3% 2.2g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	25% 9.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32% 18g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	NA	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	36.2% 145μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	34% 341mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	25% 0.22mg	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	39.7% 3.18mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	73% 1.68mg	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% 512mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	99% 1492mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	74% 8.16mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Crackers, cream, La Moderna Rikis Cream Crackers per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Almond paste vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 7 ounces of Almond paste have 4 times more Copper, 4.6 times more Magnesium, 2.6 times more Phosphorus and 2.7 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 4.3 times more Calcium, 4.2 times more Iron, 83.6 times more Sodium and 2.8 times more Zinc than Almond paste.
• Both Almond paste and Crackers, cream, La Moderna Rikis Cream Crackers contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.4 times more Fat, 10 times more Omega 3, 9.1 times more Omega 6, 3.5 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 7 oz of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy and Saturated Fat per seven ounces.
• 7 ounces of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3