Comparing Nutrients in 1 kilogram Snacks, oriental mix, rice-based VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Energy	174% 5060kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	119% 38g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	397% 516g	166% 216g	130g per day for Men 19-50 years
Sugars	41.4% 30g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	347% 132g	329% 125g	38g per day for Men 19-50 years
Protein	309% 173g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	259% 3.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	110% 440μg	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	3.33% 3mg	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	373% 56mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	1146% 10.3mg	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	305% 24.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	553% 12.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2620mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, oriental mix, rice-based vs Almonds:

• Snacks, oriental mix, rice-based have 1.5 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 8.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 4.6 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, oriental mix, rice-based vs Almonds:

• Snacks, oriental mix, rice-based have 2 times more Selenium and 413 times more Sodium than Almonds.
• While Almonds contain 5 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Potassium than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, oriental mix, rice-based have 105.7 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat and 1.5 times more Sugars than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Energy, Saturated Fat, Omega 6, Fiber and Protein per 1 kg.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.