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

Macros Ratio

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

Macro Nutrients

	Snacks, oriental mix, rice-based	Blanched Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	4.14% 3g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	34.7% 13g	26% 9.9g	38g per day for Men 19-50 years
Protein	31% 17.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, oriental mix, rice-based	Blanched 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.48mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	8.85% 0.12mg	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	9.5% 38μg	12.3% 49μg	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	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.4% 54mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	114% 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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	79.8% 1.84mg	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	37.4% 262mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.65% 328mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Snacks, oriental mix, rice-based have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Snacks, oriental mix, rice-based as well as Blanched 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 Blanched Almonds:

• Snacks, oriental mix, rice-based have 2.5 times more Selenium and 21.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Snacks, oriental mix, rice-based and Blanched Almonds have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

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