Comparing Nutrients in 7 ounces Almond paste VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Almond paste	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	31.3% 909kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	124% 161g	130g per day for Men 19-50 years
Sugars	99% 72g	2.4% 1.75g	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	25% 9.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	32% 18g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	97% 15.5mg	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	23% 0.3mg	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	10.4% 41.7μg	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	0.22% 0.2mg	0% 0mg	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	179% 27mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	34% 341mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	98% 0.88mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Almond paste have 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B9 and 10.9 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 5.5 times more Vitamin B3 and 4.2 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Almond paste have 15.6 times more Calcium than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 1.4 times more Phosphorus, 1.4 times more Potassium, 5.9 times more Selenium, 7.9 times more Sodium and 2 times more Zinc than Almond paste.
• Both Almond paste and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Copper, Iron and Magnesium per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 6.5 times more Fat, 3 times more Saturated Fat, 13.3 times more Omega 3, 3.7 times more Omega 6, 41.2 times more Sugars and 1.3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3