Comparing Nutrients in 14 ounces Blanched Almonds VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Blanched Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	80.7% 2342kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	248% 322g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	4.8% 3.5g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	152% 85g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	45.8% 0.6mg	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	48.6% 194μg	21% 83.3μg	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% 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	628% 94mg	33% 4.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	94% 937mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	196% 1.77mg	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	163% 13mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	50% 1699mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Blanched Almonds have 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B9 and 19.2 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Blanched Almonds have 21.5 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 7.7 times more Selenium and 3.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Energy, 12.2 times more Fat, 4.5 times more Saturated Fat, 8.3 times more Omega 6, 5.3 times more Sugars, 2.4 times more Fiber and 3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.