Comparing Nutrients in 500 calories Oil Roasted Almonds VS Rice cake, cracker (include hain mini rice cakes)

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Rice cake, cracker (include hain mini rice cakes): 128g

Oil Roasted Almonds have 1.5 times more energy per 100g than Rice cake, cracker (include hain mini rice cakes). It has very high energy density when compared to other foods. Rice cake, cracker (include hain mini rice cakes) having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Rice cake, cracker (include hain mini rice cakes)?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	79.6% 103g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	1.55% 1.12g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	14% 5.36g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	62.3% 9.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	14.7% 0.19mg	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	5.56% 22.2μg	6.7% 26.8μg	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	143% 21.4mg	10.5% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	24% 240mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	63% 0.57mg	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	38% 3.03mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	NA	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	55% 384mg	65.6% 459mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	6.04% 91mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.2% 7.4g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Rice Cake, Cracker (include Hain Mini Rice Cakes) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Rice cake, cracker (include hain mini rice cakes)?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Rice cake, cracker (include hain mini rice cakes):

• 500 calories of Oil Roasted Almonds have 3.2 times more Vitamin B2 and 13.5 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• While 500 kcal of Rice cake, cracker (include hain mini rice cakes) contain 3.3 times more Vitamin B3 and 2 times more Vitamin B6 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6
• Both Oil Roasted Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Rice cake, cracker (include hain mini rice cakes):

• 500 calories of Oil Roasted Almonds have 17.1 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 1.4 times more Magnesium than Rice cake, cracker (include hain mini rice cakes).
• While 500 kcal of Rice cake, cracker (include hain mini rice cakes) contain 9.3 times more Selenium and 1.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rice cake, cracker (include hain mini rice cakes) contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 8.3 times more Fat, 3.1 times more Saturated Fat, 5.9 times more Omega 6, 1.6 times more Fiber and 1.9 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While 500 kcal of Rice cake, cracker (include hain mini rice cakes) contain 7.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rice cake, cracker (include hain mini rice cakes) offer comparable quantities of Energy per 500 calories.
• Both Oil Roasted Almonds as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in 500 calories.