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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Blanched Almonds	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	20.3% 590kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	6.4% 1.1g	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	62.5% 81.2g	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, rice cakes, brown rice, corn	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	40.2% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10.8% 0.14mg	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	4.75% 19μg	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, corn	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	46.7% 0.42mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	221% 5.1mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	20% 2.22mg	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, corn:

• Blanched Almonds have 2.4 times more Vitamin B1, 6.8 times more Vitamin B2 and 2.6 times more Vitamin B9 than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 1.8 times more Vitamin B3 and 3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Snacks, rice cakes, brown rice, corn have similar amounts of Vitamin B6 per 100 g.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, corn 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, corn:

• Blanched Almonds have 26.2 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 2.8 times more Manganese and 8.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.5 times more Energy, 16.4 times more Fat, 6.3 times more Saturated Fat, 11.3 times more Omega 6, 3.4 times more Fiber and 2.5 times more Protein than Snacks, rice cakes, brown rice, corn.
• While Snacks, rice cakes, brown rice, corn contain 12.5 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.