Comparing Nutrients in 14 ounces Almonds VS Snacks, oriental mix, rice-based

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	79.2% 2298kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	158% 205g	130g per day for Men 19-50 years
Sugars	24% 17.3g	16.4% 12g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	138% 52.4g	38g per day for Men 19-50 years
Protein	150% 84g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	37.7% 151μg	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	1.32% 1.2mg	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	678% 102mg	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	107% 1068mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	59% 0.53mg	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	184% 14.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	220% 5.05mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 8.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 4.6 times more Vitamin E than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.5 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 5 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2 times more Selenium and 413 times more Sodium than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Fat, 1.5 times more Sugars and 1.2 times more Protein than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 105.7 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 14 oz.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.