Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, plain, unsalted VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, plain, unsalted	9%	7%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, rice cakes, brown rice, plain, unsalted	Almond paste	Recommended Dietary Allowance
Energy	133% 3870kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	627% 815g	368% 478g	130g per day for Men 19-50 years
Sugars	12% 8.8g	500% 363g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	126% 48g	38g per day for Men 19-50 years
Protein	146% 82g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, plain, unsalted	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	82.7% 12.4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, plain, unsalted	Almond paste	Recommended Dietary Allowance
Calcium	11% 110mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	504% 4.54mg	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	186% 15mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1622% 37.3mg	372% 8.56mg	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	514% 3600mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	447% 246μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.57% 58g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, plain, unsalted VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, plain, unsalted versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted vs Almond paste:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 5.5 times more Vitamin B3, 8.8 times more Vitamin B5 and 4.2 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.5 times more Vitamin B9 and 10.9 times more Vitamin E than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, plain, unsalted vs Almond paste:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 4.4 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Selenium and 2 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 15.6 times more Calcium than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Almond paste contain similar levels of Copper, Iron, Magnesium and Potassium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted has 1.7 times more Carbohydrate than Almond paste.
• While 1 kg of Almond paste contains 9.9 times more Fat, 4.6 times more Saturated Fat, 19.9 times more Omega 3, 5.7 times more Omega 6 and 41.2 times more Sugars than Snacks, rice cakes, brown rice, plain, unsalted.
• Both Snacks, rice cakes, brown rice, plain, unsalted and Almond paste offer comparable quantities of Energy, Fiber and Protein per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, plain, unsalted provide inadequate amounts of Omega 3