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

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, oriental mix, rice-based	Blanched Almonds	Recommended Dietary Allowance
Energy	174% 5060kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	397% 516g	144% 187g	130g per day for Men 19-50 years
Sugars	41.4% 30g	64% 46.3g	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% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	347% 132g	261% 99g	38g per day for Men 19-50 years
Protein	309% 173g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	88.5% 1.15mg	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	95% 380μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	553% 12.7mg	798% 18.4mg	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	374% 2620mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	96% 3280mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	1.2% 45g	3700g per day for Men 19-50 years

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

• Snacks, oriental mix, rice-based have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5 times more Vitamin B2, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, oriental mix, rice-based as well as Blanched 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 Blanched Almonds:

• Snacks, oriental mix, rice-based have 2.5 times more Selenium and 21.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 2 times more Potassium than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, oriental mix, rice-based have 79.3 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat and 1.5 times more Sugars than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Protein per 1 kg.
• Both Snacks, oriental mix, rice-based as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.