Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, multigrain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Almonds	Recommended Dietary Allowance
Energy	19% 549kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	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	87.3% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.25g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	21.5% 12g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	7.1% 28.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	162% 1.46mg	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	34.7% 2.78mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	75% 524mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, multigrain vs Almonds:

• Snacks, rice cakes, brown rice, multigrain have 1.8 times more Vitamin B3 and 2.1 times more Vitamin B5 than Almonds.
• While Almonds contain 3.1 times more Vitamin B1, 6.2 times more Vitamin B2 and 2.2 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, multigrain vs Almonds:

• Snacks, rice cakes, brown rice, multigrain have 2.4 times more Manganese and 252 times more Sodium than Almonds.
• While Almonds contain 12.8 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain have 146.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 14.3 times more Fat, 6.8 times more Saturated Fat, 12.3 times more Omega 6, 4.2 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.