Comparing Nutrients in 7 ounces Rice crackers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.5% 826kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	27% 35g	130g per day for Men 19-50 years
Sugars	0% 0g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	35.4% 20g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Oil 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	72% 0.87mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	18% 0.23mg	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	11% 43.7μg	13.4% 53.6μg	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	16.7% 2.5mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	212% 4.9mg	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	103% 718mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rice crackers vs Oil Roasted Almonds:

• Rice crackers have 4.7 times more Vitamin B1, 1.5 times more Vitamin B3, 7.1 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.7 times more Vitamin B2 and 20.6 times more Vitamin E than Rice crackers.
• Both Rice crackers and Oil Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Rice crackers as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rice crackers vs Oil Roasted Almonds:

• Rice crackers have 1.7 times more Manganese, 6.2 times more Selenium and 233 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Calcium, 3.2 times more Copper, more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Zinc than Rice crackers.

Comparison of macro-nutrients per 7 ounces:

• Rice crackers have more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Energy, 11 times more Fat, more Saturated Fat, 8.5 times more Omega 6, more Sugars, more Fiber and 2.1 times more Protein than Rice crackers.
• Both Rice crackers as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.