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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Almonds	Recommended Dietary Allowance
Energy	53% 1536kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	47% 15g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	43.7% 175μg	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	678% 102mg	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, unsalted	Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.8 times more Vitamin B3 and 2.1 times more Vitamin B5 than Almonds.
• While Almonds contain 3.1 times more Vitamin B1, 6.2 times more Vitamin B2 and 2.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as 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, unsalted vs Almonds:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.4 times more Manganese and 4.9 times more Selenium than Almonds.
• While Almonds contain 12.8 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Potassium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 146.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 14.3 times more Fat, 6.8 times more Saturated Fat, 12.3 times more Omega 6 and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.