Comparing Nutrients in 100 grams Crackers, whole-wheat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Energy	14.7% 427kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	36.8% 48g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	50% 36.3g	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	0% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	15% 0.18mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	2.77% 0.036mg	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	7% 28μg	18.3% 73μg	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	0.11% 0.1mg	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	9.4% 1.4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Almond paste	Recommended Dietary Allowance
Calcium	3.6% 36mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	50.4% 0.45mg	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	41.8% 3.34mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	37.2% 0.86mg	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	47.3% 331mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.079% 2.94g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, whole-wheat versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, whole-wheat vs Almond paste:

• 100 grams of Crackers, whole-wheat have 2.2 times more Vitamin B1, 3.3 times more Vitamin B3, 7.4 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 19.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 9.6 times more Vitamin E than Crackers, whole-wheat.
• 100 grams of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, whole-wheat vs Almond paste:

• 100 grams of Crackers, whole-wheat have 2.1 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Selenium, 88.9 times more Sodium and 1.8 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 4.8 times more Calcium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste contain similar levels of Copper, Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, whole-wheat have 4.2 times more Omega 3, 1.5 times more Carbohydrate and 2.1 times more Fiber than Almond paste.
• While 100 g of Almond paste contain 2 times more Fat, 1.3 times more Saturated Fat and 30.5 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Almond paste offer comparable quantities of Energy, Omega 6 and Protein per 100 grams.