Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, buckwheat, unsalted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Blanched Almonds	Recommended Dietary Allowance
Energy	131% 3800kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	61.8% 10.5g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	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	NA	261% 99g	38g per day for Men 19-50 years
Protein	161% 90g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	46.7% 0.56mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	232% 11.6mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	52.5% 210μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Blanched Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	143% 11.4mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	2687% 61.8mg	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	543% 3800mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, buckwheat, unsalted vs Blanched Almonds:

• Snacks, rice cakes, brown rice, buckwheat, unsalted have 2.3 times more Vitamin B3 and 3.7 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B1, 6.9 times more Vitamin B2 and 2.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Blanched Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, buckwheat, unsalted vs Blanched Almonds:

• Snacks, rice cakes, brown rice, buckwheat, unsalted have 3.4 times more Manganese and 5.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted and Blanched Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, buckwheat, unsalted have 17.5 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 15 times more Fat, 6.2 times more Saturated Fat, 11.8 times more Omega 6 and 2.4 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.