Comparing Nutrients in 1 kilogram Roasted Almonds VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rice crackers	10%	11%	79%

Macro Nutrients

	Roasted Almonds	Rice crackers	Recommended Dietary Allowance
Energy	206% 5980kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	636% 826g	130g per day for Men 19-50 years
Sugars	67% 48.6g	0% 0g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	0% 0g	38g per day for Men 19-50 years
Protein	374% 210g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rice crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	324% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	426% 5.54mg	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	138% 550μg	55% 220μg	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	1593% 239mg	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rice crackers	Recommended Dietary Allowance
Calcium	268% 2680mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	334% 3mg	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	466% 37.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1770% 40.7mg	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	673% 4710mg	517% 3620mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.03% 1.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rice crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rice crackers:

• 1 kilogram of Roasted Almonds has 11.9 times more Vitamin B2, 2.5 times more Vitamin B9 and 19 times more Vitamin E than Rice crackers.
• While 1 kg of Rice crackers contains 5.7 times more Vitamin B1, 1.5 times more Vitamin B3, 5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rice crackers:

• 1 kilogram of Roasted Almonds has more Calcium, 3.7 times more Copper, more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Rice crackers.
• While 1 kg of Rice crackers contains 1.8 times more Manganese, 12.8 times more Selenium and 77.7 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Energy, 10.5 times more Fat, more Saturated Fat, 8.2 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• While 1 kg of Rice crackers contains 5.9 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber