Comparing Nutrients in 100 grams Blanched Almonds VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Blanched Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.5% 392kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	62.4% 81g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	1.2% 0.88g	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% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	11% 4.2g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	16% 0.19mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	11.5% 0.15mg	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	12.3% 49μg	5.25% 21μg	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	158% 23.8mg	8.27% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	49.4% 0.45mg	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	41% 3.28mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	NA	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	68.7% 481mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Blanched Almonds have 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B9 and 19.2 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, 1.3 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Rice cake, cracker (include hain mini rice cakes):

• Blanched Almonds have 21.5 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Rice cake, cracker (include hain mini rice cakes).
• While Rice cake, cracker (include hain mini rice cakes) contain 7.7 times more Selenium and 3.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rice cake, cracker (include hain mini rice cakes) have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Energy, 12.2 times more Fat, 4.5 times more Saturated Fat, 8.3 times more Omega 6, 5.3 times more Sugars, 2.4 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 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.