Comparing Nutrients in 7 ounces Almonds VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	39.6% 1149kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	120% 20.4g	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	78.8% 102g	130g per day for Men 19-50 years
Sugars	12% 8.63g	8.2% 5.95g	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	69% 26g	38g per day for Men 19-50 years
Protein	75% 42g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, oriental mix, rice-based	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11% 0.14mg	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	19% 75.4μg	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	0.66% 0.6mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	53.4% 534mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	29.5% 0.27mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	110% 2.53mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.14% 5.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 8.1 times more Vitamin B2, 1.9 times more Vitamin B6 and 4.6 times more Vitamin E than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.5 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, oriental mix, rice-based:

• Almonds have 5 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2 times more Selenium and 413 times more Sodium than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2 times more Fat, 1.5 times more Sugars and 1.2 times more Protein than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 105.7 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, oriental mix, rice-based have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 7 oz.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.