Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, multigrain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53% 1536kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	110% 41.7g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	36% 0.47mg	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	20% 79.4μg	26.8% 107μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	421% 3.8mg	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	97% 7.78mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	425% 9.76mg	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	210% 1469mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, multigrain vs Oil Roasted Almonds:

• Snacks, rice cakes, brown rice, multigrain have 1.8 times more Vitamin B3 and 4.4 times more Vitamin B5 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Oil Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, multigrain vs Oil Roasted Almonds:

• Snacks, rice cakes, brown rice, multigrain have 2.1 times more Manganese and 252 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Oil Roasted Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 15.8 times more Fat, 7.5 times more Saturated Fat, 13.5 times more Omega 6, 3.5 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.