Comparing Nutrients in 1 pound Snacks, brown rice chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, brown rice chips	Blanched Almonds	Recommended Dietary Allowance
Energy	60% 1742kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	56% 18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 370g	65% 84.7g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.63g	% 20.2g	g per day for Men 19-50 years
Fiber	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	66.4% 37g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	40% 0.52mg	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	24% 95μg	55.6% 222μg	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	198% 29.7mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	518% 4.66mg	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	84.5% 6.76mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	736% 17mg	362% 8.32mg	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	233% 1633mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	99% 1479mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, brown rice chips vs Blanched Almonds:

• Snacks, brown rice chips have 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 3.6 times more Vitamin E than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, brown rice chips vs Blanched Almonds:

• Snacks, brown rice chips have 2 times more Manganese, 7.7 times more Selenium and 17.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Blanched Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, brown rice chips have 4.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 18.8 times more Fat, 6.2 times more Saturated Fat, 12.7 times more Omega 6, 7.7 times more Sugars, 2.4 times more Fiber and 2.6 times more Protein than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.