Comparing Nutrients in 500 calories Rice cake, cracker (include hain mini rice cakes) VS Almond paste

Weight per 500 calories

• Rice cake, cracker (include hain mini rice cakes): 128g
• Almond paste: 109g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.5g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	40% 52g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	54.6% 39.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	16% 9.06g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.96mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	3.02% 0.039mg	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	6.7% 26.8μg	20% 79.7μg	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	0.12% 0.11mg	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	10.5% 1.6mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Almond paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	55% 0.5mg	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	23.8% 1.9mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	NA	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	65.6% 459mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	16% 546mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	6.04% 91mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Rice Cake, Cracker (include Hain Mini Rice Cakes) VS Almond Paste Nutrients Per 500 Kcal

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

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

• 500 calories of Rice cake, cracker (include hain mini rice cakes) have 6.4 times more Vitamin B3 and 4.9 times more Vitamin B6 than Almond paste.
• While 500 kcal of Almond paste contain 2.2 times more Vitamin B2, 3 times more Vitamin B9 and 9.3 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• 500 calories of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin B9
• 500 calories of Almond paste have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Rice cake, cracker (include hain mini rice cakes) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rice cake, cracker (include hain mini rice cakes) vs Almond paste:

• 500 calories of Rice cake, cracker (include hain mini rice cakes) have 1.6 times more Phosphorus, 1.6 times more Potassium, 6.8 times more Selenium and 2.4 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 13.4 times more Calcium than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Almond paste contain similar levels of Copper, Iron and Magnesium per 500 calories.
• 500 calories of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice cake, cracker (include hain mini rice cakes) have 2 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 5.5 times more Fat, 11.4 times more Omega 3, 3.2 times more Omega 6 and 35.3 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Almond paste offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3