Comparing Nutrients in 100 calories Almonds VS Snacks, corn-based, extruded, cones, plain

Weight per 100 calories

• Almonds: 17.3g
• Snacks, corn-based, extruded, cones, plain: 19.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Almonds or Snacks, corn-based, extruded, cones, plain?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	5.44% 5.27g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	0.57% 0.22g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.03% 1.14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	5.23% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	0.6% 0.008mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0.15% 0.59μg	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	29.5% 4.43mg	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

	Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.059% 0.59mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	0.87% 0.008mg	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	8% 0.64mg	6.23% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	0.51% 2.16mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	0.74% 0.017mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	1.23% 8.63mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.35% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	13.4% 200mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.37% 0.041mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.011% 0.39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Snacks, corn-based, extruded, cones, plain:

• Almonds have 4.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 12.9 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 1.8 times more Vitamin B1 than Almonds.
• Both Almonds as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Snacks, corn-based, extruded, cones, plain:

• Almonds have 79 times more Calcium, 22.7 times more Copper, 1.3 times more Iron, 21.6 times more Magnesium, 22.1 times more Manganese, 9.6 times more Phosphorus, 8 times more Potassium and 13.1 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 1160.3 times more Sodium than Almonds.
• Both Almonds and Snacks, corn-based, extruded, cones, plain have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.6 times more Fat, 13.9 times more Omega 6, 10 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 6.8 times more Saturated Fat and 3.3 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, corn-based, extruded, cones, plain have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.