Comparing Nutrients in 100 grams 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	20% 579kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	6% 4.35g	4.14% 3g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	34.7% 13g	38g per day for Men 19-50 years
Protein	37.8% 21g	31% 17.3g	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	17% 0.21mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	9.5% 38μg	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	0.33% 0.3mg	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	171% 25.6mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	27% 269mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	15% 0.13mg	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	46.4% 3.7mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	55.3% 1.27mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.