Comparing Nutrients in 1 pound Rice cake, cracker (include hain mini rice cakes) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Almonds	Recommended Dietary Allowance
Energy	61.3% 1778kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	75% 98g	130g per day for Men 19-50 years
Sugars	5.5% 4g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	50% 19g	149% 56.7g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	50% 200μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.5% 5.62mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	520% 4.68mg	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	84.5% 6.76mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	233% 1633mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice cake, cracker (include hain mini rice cakes) vs Almonds:

• Rice cake, cracker (include hain mini rice cakes) have 2.2 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 20.7 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice cake, cracker (include hain mini rice cakes) vs Almonds:

• Rice cake, cracker (include hain mini rice cakes) have 6 times more Selenium and 71 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rice cake, cracker (include hain mini rice cakes) have 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 11.6 times more Fat, 4.3 times more Saturated Fat, 8.3 times more Omega 6, 4.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.