Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, multigrain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	133% 3870kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	79% 30g	276% 105g	38g per day for Men 19-50 years
Protein	152% 85g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Oil 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	56% 0.67mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	413% 66mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	91% 1.18mg	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	50% 200μg	67.5% 270μg	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	1731% 260mg	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, multigrain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	1061% 9.55mg	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	245% 19.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	2270% 52.2mg	1070% 24.6mg	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	529% 3700mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.76% 28g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain have 1.8 times more Vitamin B3 and 4.4 times more Vitamin B5 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B1, 4.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Oil Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, rice cakes, brown rice, multigrain as well as Oil Roasted 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, multigrain vs Oil Roasted Almonds:

• Snacks, rice cakes, brown rice, multigrain have 2.1 times more Manganese and 252 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Oil Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, multigrain have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 15.8 times more Fat, 7.5 times more Saturated Fat, 13.5 times more Omega 6, 3.5 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.