Comparing Nutrients in 500 calories Almonds VS Snacks, oriental mix, rice-based

Weight per 500 calories

• Almonds: 86.4g
• Snacks, oriental mix, rice-based: 99g

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

Which food has more nutrients per 500 calories - Almonds or Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	59.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	39.2% 51g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	4.1% 2.96g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	34.3% 13g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	9.4% 37.5μg	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	0.33% 0.3mg	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	148% 22mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.98% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	23.2% 232mg	5.34% 53.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	14.7% 0.13mg	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	40% 3.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	54.7% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 7.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 4 times more Vitamin E than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.7 times more Vitamin B1 than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 4.4 times more Calcium, 6.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2.3 times more Selenium and 472.6 times more Sodium than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.7 times more Fat and 1.3 times more Sugars than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 120.9 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Energy, Saturated Fat, Omega 6, Fiber and Protein per 500 kcal.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.