Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, brown rice chips

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, brown rice chips	9%	7%	84%

Macro Nutrients

	Blanched Almonds	Snacks, brown rice chips	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	7.96% 2.55g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	22.6% 3.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	249% 323g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	3.3% 2.4g	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	% 2.3g	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	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, brown rice chips	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	50.4% 0.65mg	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	79.4% 3.97mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, brown rice chips	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	0% 0μg	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	644% 15mg	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	34% 1151mg	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	86.3% 1294mg	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

Nutrient Comparison: Blanched Almonds VS Snacks, brown rice chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Snacks, brown rice chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, brown rice chips:

• 14 ounces of Blanched Almonds have 3.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 3.6 times more Vitamin E than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Snacks, brown rice chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, brown rice chips:

• 14 ounces of 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 2.3 times more Potassium than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 2 times more Manganese, 7.7 times more Selenium and 17.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, brown rice chips contain similar levels of Zinc per 14 ounces.
• 14 ounces of Snacks, brown rice chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 18.8 times more Fat, 6.2 times more Saturated Fat, 12.7 times more Omega 6, 7.7 times more Sugars, 2.4 times more Fiber and 2.6 times more Protein than Snacks, brown rice chips.
• While 14 oz of Snacks, brown rice chips contain 4.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, brown rice chips provide inadequate amounts of Omega 3 in 14 ounces.