Comparing Nutrients in 5 ounces Rice crackers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Rice crackers	Almonds	Recommended Dietary Allowance
Energy	20.3% 590kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.85mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	15.6% 62.4μg	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	12% 1.8mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.3% 513mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice crackers vs Almonds:

• Rice crackers have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 11.3 times more Vitamin B2, 2 times more Vitamin B9 and 20.3 times more Vitamin E than Rice crackers.
• Both Rice crackers as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice crackers vs Almonds:

• Rice crackers have 1.9 times more Manganese, 6.2 times more Selenium and 233 times more Sodium than Almonds.
• While Almonds contain more Calcium, 3.4 times more Copper, more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 5 ounces:

• Rice crackers have 19.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Energy, 10 times more Fat, more Saturated Fat, 7.8 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• Both Rice crackers as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.