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

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Roasted Almonds	Recommended Dietary Allowance
Energy	135% 3920kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	128% 41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 811g	162% 210g	130g per day for Men 19-50 years
Sugars	12% 8.8g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	111% 42g	287% 109g	38g per day for Men 19-50 years
Protein	127% 71g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	105% 1.36mg	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	52.5% 210μg	138% 550μg	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	82.7% 12.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	1221% 11mg	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	186% 15mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	514% 3600mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	126% 4280mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.65% 24g	3700g per day for Men 19-50 years

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

• Rice cake, cracker (include hain mini rice cakes) have 2.1 times more Vitamin B3 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B1, 7.5 times more Vitamin B2, 2.6 times more Vitamin B9 and 19.3 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Rice cake, cracker (include hain mini rice cakes) have 12.3 times more Selenium and 23.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Dry Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rice cake, cracker (include hain mini rice cakes) have 3.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 12.2 times more Fat, 4.7 times more Saturated Fat, 8.7 times more Omega 6, 5.5 times more Sugars, 2.6 times more Fiber and 3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.