Comparing Nutrients in 100 grams Blanched Almonds VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Blanched Almonds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	20.3% 590kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	6.18% 1.05g	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	61.6% 80g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	NA	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	NA	38g per day for Men 19-50 years
Protein	38.2% 21.4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10% 0.13mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	42.2% 0.38mg	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	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	269% 6.18mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Blanched Almonds have 3.4 times more Vitamin B1, 6.9 times more Vitamin B2 and 2.3 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 2.3 times more Vitamin B3 and 3.7 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Vitamin B6 per 100 g.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• Blanched Almonds have 21.5 times more Calcium, 2.7 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 4.8 times more Sodium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 3.4 times more Manganese and 5.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Snacks, rice cakes, brown rice, buckwheat, unsalted have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.6 times more Energy, 15 times more Fat, 6.2 times more Saturated Fat, 11.8 times more Omega 6 and 2.4 times more Protein than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While Snacks, rice cakes, brown rice, buckwheat, unsalted contain 17.5 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.