Comparing Nutrients in 100 grams Blanched Almonds VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Blanched Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	20.3% 590kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	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	14.4% 18.7g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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% 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	34.7% 13g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	16% 0.19mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	5.54% 0.072mg	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	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	158% 23.8mg	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

	Blanched Almonds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	114% 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	41% 3.28mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	55.3% 1.27mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Snacks, oriental mix, rice-based:

• Blanched Almonds have 5 times more Vitamin B2, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.2 times more Vitamin E than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, oriental mix, rice-based have similar amounts of Vitamin B3 per 100 g.
• Both Blanched 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 Blanched Almonds vs Snacks, oriental mix, rice-based:

• Blanched Almonds have 4.4 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 2 times more Potassium than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 2.5 times more Selenium and 21.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, oriental mix, rice-based have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 2.1 times more Fat, 1.2 times more Omega 6, 1.5 times more Sugars and 1.2 times more Protein than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 79.3 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Snacks, oriental mix, rice-based have similar amounts of Energy and Saturated Fat per 100 g.
• Both Blanched Almonds as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.