Comparing Nutrients in 7 ounces Rice crackers VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Rice crackers	Almond paste	Recommended Dietary Allowance
Energy	28.5% 826kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	73% 95g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	25% 9.53g	38g per day for Men 19-50 years
Protein	35.4% 20g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	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	72% 0.87mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	11% 43.7μg	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	16.7% 2.5mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	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	103% 718mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice crackers 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 Rice crackers vs Almond paste:

• 7 ounces of Rice crackers have 5.3 times more Vitamin B1, 3.9 times more Vitamin B3, 14.3 times more Vitamin B5 and 15.4 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 4.1 times more Vitamin B2, 3.3 times more Vitamin B9 and 10.7 times more Vitamin E than Rice crackers.
• Both Rice crackers 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 Rice crackers vs Almond paste:

• 7 ounces of Rice crackers have 4.8 times more Manganese, 1.4 times more Phosphorus, 6.1 times more Selenium, 25.9 times more Sodium and 1.5 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain more Calcium, 1.5 times more Copper, more Iron and 1.3 times more Potassium than Rice crackers.
• Both Rice crackers and Almond paste contain similar levels of Magnesium per seven ounces.
• 7 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice crackers have 1.7 times more Carbohydrate than Almond paste.
• While 7 oz of Almond paste contain 5.5 times more Fat, more Saturated Fat, 3.4 times more Omega 3, 3.5 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Almond paste offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Rice crackers provide inadequate amounts of Fiber