Comparing Nutrients in 100 calories Snacks, oriental mix, rice-based VS Almonds

Weight per 100 calories

• Snacks, oriental mix, rice-based: 20g
• Almonds: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, oriental mix, rice-based or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.85% 10.2g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0.82% 0.59g	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	6.86% 2.6g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	6.1% 3.42g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.12% 0.061mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.88% 0.094mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.88% 7.5μg	1.9% 7.6μg	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	0.066% 0.059mg	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	7.38% 1.1mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.4% 0.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Calcium	1.07% 10.7mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	2.94% 0.026mg	19.8% 0.18mg	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	6.03% 0.48mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.55% 23.3mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.4% 51.8mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	4.78% 0.53mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, oriental mix, rice-based vs Almonds:

• Snacks, oriental mix, rice-based have 1.7 times more Vitamin B1 than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 4 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, oriental mix, rice-based vs Almonds:

• Snacks, oriental mix, rice-based have 2.3 times more Selenium and 472.6 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 6.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, oriental mix, rice-based have 120.9 times more Omega 3, 2.7 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Fat and 1.3 times more Sugars than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Protein per 100 kcal.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.