Comparing Nutrients in 300 calories Snacks, oriental mix, rice-based VS Blanched Almonds

Weight per 300 calories

• Snacks, oriental mix, rice-based: 59.3g
• Blanched Almonds: 50.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, oriental mix, rice-based or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, oriental mix, rice-based	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.45% 1.78g	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	20.6% 7.83g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	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	15.4% 0.18mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.63% 0.28mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	4.5% 0.058mg	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	5.63% 22.5μg	6.23% 25μg	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	0.2% 0.18mg	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	22% 3.32mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, oriental mix, rice-based	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.2% 32mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8.83% 0.079mg	58% 0.52mg	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	18% 1.45mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	33% 0.75mg	40.6% 0.93mg	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	22% 155mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, oriental mix, rice-based vs Blanched Almonds:

• Snacks, oriental mix, rice-based have 1.9 times more Vitamin B1 and 1.8 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Snacks, oriental mix, rice-based as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, oriental mix, rice-based vs Blanched Almonds:

• Snacks, oriental mix, rice-based have 3 times more Selenium and 25.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Calcium, 6.6 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Potassium than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, oriental mix, rice-based have 92.4 times more Omega 3, 3.2 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat and 1.3 times more Sugars than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Protein per 300 kcal.
• Both Snacks, oriental mix, rice-based as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.