Comparing Nutrients in 1 pound Rice crackers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Rice crackers	Almonds	Recommended Dietary Allowance
Energy	65% 1887kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	149% 56.7g	38g per day for Men 19-50 years
Protein	81% 45.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	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	25% 100μg	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	38% 5.7mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	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	235% 1642mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice crackers vs Almonds:

• Rice crackers have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 11.3 times more Vitamin B2, 2 times more Vitamin B9 and 20.3 times more Vitamin E than Rice crackers.
• Both Rice crackers 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 crackers vs Almonds:

• Rice crackers have 1.9 times more Manganese, 6.2 times more Selenium and 233 times more Sodium than Almonds.
• While Almonds contain more Calcium, 3.4 times more Copper, more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 1 pound:

• Rice crackers have 19.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 10 times more Fat, more Saturated Fat, 7.8 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• Both Rice crackers as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.