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

Macros Ratio

	Protein	Fat	Carbs
Snacks, oriental mix, rice-based	14%	46%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	51.5% 50g	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	20% 0.32g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	34.7% 13g	33% 12.5g	38g per day for Men 19-50 years
Protein	31% 17.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	11% 44μg	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	0.33% 0.3mg	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	37.3% 5.6mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Snacks, oriental mix, rice-based have 1.5 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, oriental mix, rice-based vs Almonds:

• Snacks, oriental mix, rice-based have 2 times more Selenium and 413 times more Sodium than Almonds.
• While Almonds contain 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.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, oriental mix, rice-based have 105.7 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat and 1.5 times more Sugars than Snacks, oriental mix, rice-based.
• Both Snacks, oriental mix, rice-based and Almonds have similar amounts of Energy, Saturated Fat, Omega 6, Fiber and Protein per 100 g.
• Both Snacks, oriental mix, rice-based as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.