Comparing Nutrients in 7 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	39.6% 1149kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	124% 161g	130g per day for Men 19-50 years
Sugars	12% 8.63g	2.4% 1.75g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	25% 14g	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	34% 0.41mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	10.4% 41.7μg	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	339% 51mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	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	53.4% 534mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	98% 0.88mg	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	92% 7.36mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.