Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	209% 6070kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	624% 811g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	12% 8.8g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	111% 42g	38g per day for Men 19-50 years
Protein	379% 212g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	488% 78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	115% 1.5mg	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	67.5% 270μg	52.5% 210μg	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	1731% 260mg	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	291% 2910mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	494% 4.45mg	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	460% 36.8mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	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	666% 4660mg	514% 3600mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	126% 4280mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	273% 30mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Rice cake, cracker (include hain mini rice cakes) per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Rice cake, cracker (include hain mini rice cakes):

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 20.9 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 2.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Rice cake, cracker (include hain mini rice cakes):

• 1 kilogram of Oil Roasted Almonds has 26.5 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 6 times more Selenium and 71 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Zinc per one kilogram.
• 1 kilogram of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Energy, 12.8 times more Fat, 4.8 times more Saturated Fat, 9.1 times more Omega 6, 5.2 times more Sugars, 2.5 times more Fiber and 3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 1 kg of Rice cake, cracker (include hain mini rice cakes) contains 4.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in one kilogram.