Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, sesame seed, unsalted VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Almond paste	Recommended Dietary Allowance
Energy	19% 556kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	5.55% 5.4g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	5.67% 0.068mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.93% 0.051mg	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	6.38% 25.5μg	26% 103μg	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	4.72% 4.25mg	0.16% 0.14mg	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	128% 19mg	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, sesame seed, unsalted	Almond paste	Recommended Dietary Allowance
Calcium	1.7% 17mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	71.5% 0.64mg	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	28% 2.24mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	52.8% 1.2mg	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	76% 532mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.25mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed, unsalted VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted vs Almond paste:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 5.1 times more Vitamin B3, 12.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 30 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 1.7 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, sesame seed, unsalted vs Almond paste:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 5 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Selenium and 2 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 14.3 times more Calcium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Almond paste contain similar levels of Copper, Iron, Magnesium and Potassium per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, sesame seed, unsalted have 1.7 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 7.3 times more Fat, 4.9 times more Saturated Fat, 5 times more Omega 3 and 5 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Almond paste offer comparable quantities of Energy and Protein per five ounces.