Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, corn VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Almonds	Recommended Dietary Allowance
Energy	133% 3850kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	625% 812g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	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	76.3% 29g	329% 125g	38g per day for Men 19-50 years
Protein	150% 84g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	402% 64.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	47.5% 190μg	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	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	1709% 256mg	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, corn	Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	146% 11.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	2209% 50.8mg	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	457% 3200mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	111% 1670mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.2% 44g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, corn have 1.8 times more Vitamin B3 and 2 times more Vitamin B5 than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 10.9 times more Vitamin B2 and 2.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, rice cakes, brown rice, corn as well as 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, corn vs Almonds:

• Snacks, rice cakes, brown rice, corn have 2.3 times more Manganese and 167 times more Sodium than Almonds.
• While Almonds contain 29.9 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Zinc than Snacks, rice cakes, brown rice, corn.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, corn have 16.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 15.6 times more Fat, 6 times more Saturated Fat, 11.3 times more Omega 6, 4.3 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.