Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	209% 6070kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	616% 801g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	NA	38g per day for Men 19-50 years
Protein	379% 212g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, rice cakes, brown rice, multigrain, unsalted	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	291% 2910mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, rice cakes, brown rice, multigrain, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 1.4 times more Vitamin B1, 4.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 1.8 times more Vitamin B3 and 4.4 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B6 per one kilogram.
• Both Oil Roasted Almonds as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 kilogram of Oil Roasted Almonds has 13.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.2 times more Zinc than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 2.1 times more Manganese and 4.9 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 15.8 times more Fat, 7.5 times more Saturated Fat, 13.5 times more Omega 6 and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3