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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 549kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	21.5% 12g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	19.5% 78μg	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	226% 34mg	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, unsalted	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	138% 3.16mg	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	75% 524mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 1.8 times more Vitamin B3 and 3.1 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Vitamin B2 and 2.8 times more Vitamin B9 than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted 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, unsalted vs Roasted Almonds:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 2.3 times more Manganese and 10 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, multigrain, unsalted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 44 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 15 times more Fat, 7.3 times more Saturated Fat, 12.9 times more Omega 6 and 2.5 times more Protein than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.