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

Macros Ratio

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

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Almonds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	47% 15g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	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	54% 30g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, 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	16% 0.19mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	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	18% 71.4μg	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	13.2% 12mg	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, sesame seed, unsalted	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	78.4% 6.27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	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	213% 1488mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	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	108% 12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	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, sesame seed, unsalted vs Almonds:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 2 times more Vitamin B3, 3.1 times more Vitamin B5 and more Vitamin C than Almonds.
• While Almonds contain 4.3 times more Vitamin B1, 13.4 times more Vitamin B2 and 2.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, sesame seed, unsalted vs Almonds:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 2 times more Manganese and 5.9 times more Selenium than Almonds.
• While Almonds contain 22.4 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 13.3 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 13.1 times more Fat, 7 times more Saturated Fat, 11.1 times more Omega 6 and 2.8 times more Protein than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.