Comparing Nutrients in 7 ounces Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Blanched Almonds	Recommended Dietary Allowance
Energy	28.5% 828kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.62g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	28.5% 37g	130g per day for Men 19-50 years
Sugars	53% 38.4g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	0% 0g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	12% 6.75g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	17.6% 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	120% 478μg	24.3% 97μg	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	0% 0mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	226% 2.04mg	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	54.6% 4.37mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	158% 3.64mg	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	12% 83.3mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	2.28% 77.4mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	46.4% 697mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Blanched Almonds:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have more Vitamin A, 3.7 times more Vitamin B1, 2.6 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B5 and more Vitamin E than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Blanched Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares vs Blanched Almonds:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 3.4 times more Selenium and 18.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 10.3 times more Copper, 1.5 times more Iron, 20.6 times more Magnesium, 11.5 times more Phosphorus, 16.9 times more Potassium and 5.9 times more Zinc than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares and Blanched Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have 144.8 times more Omega 3, 4.3 times more Carbohydrate and 4.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 5.8 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 6, more Fiber and 6.3 times more Protein than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• Both Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.