Comparing Nutrients in 1 kilogram Blanched Almonds VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Blanched Almonds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	203% 5900kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	616% 801g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	79% 30g	38g per day for Men 19-50 years
Protein	382% 214g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	105% 1.37mg	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	123% 490μg	50% 200μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	236% 2360mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	474% 4.27mg	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	410% 32.8mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	2270% 52.2mg	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	687% 4810mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Snacks, rice cakes, brown rice, multigrain:

• Blanched Almonds have 2.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 2.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 1.9 times more Vitamin B3 and 3.2 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Snacks, rice cakes, brown rice, multigrain have similar amounts of Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Snacks, rice cakes, brown rice, multigrain:

• Blanched Almonds have 11.2 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 2.8 times more Manganese and 13.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, rice cakes, brown rice, multigrain have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 15 times more Fat, 7.1 times more Saturated Fat, 12.4 times more Omega 6, 3.3 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 110 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.