Comparing Nutrients in 5 ounces Almonds VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	28.3% 821kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	88.4% 115g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.72% 1.25g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	53.5% 30g	18% 10g	56g per day for Men 19-50 years

Vitamins

	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	24.2% 0.29mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	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	242% 36.3mg	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	70% 0.63mg	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	65.7% 5.26mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Almonds have 3.4 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 20.7 times more Vitamin E than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 2.2 times more Vitamin B3 and more Vitamin K than Almonds.
• Both Almonds and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Almonds have 24.5 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 6 times more Selenium and 71 times more Sodium than Almonds.
• Both Almonds and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 11.6 times more Fat, 4.3 times more Saturated Fat, 8.3 times more Omega 6, 4.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.