Comparing Nutrients in 100 calories Roasted Almonds VS Snacks, corn-based, extruded, onion-flavor

Weight per 100 calories

• Roasted Almonds: 16.7g
• Snacks, corn-based, extruded, onion-flavor: 20g

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

Which food has more nutrients per 100 calories - Roasted Almonds or Snacks, corn-based, extruded, onion-flavor?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	4.67% 4.53g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	10% 13g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	1.34% 0.97g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	2.06% 0.78g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	2.76% 1.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.78% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	1.05% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	2.3% 0.03mg	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	2.3% 9.2μg	5.5% 22μg	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	0.4% 0.36mg	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	26.6% 4mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.85% 1.02μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	2.63% 0.024mg	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	7.8% 0.62mg	9.3% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	1.34% 5.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	1.76% 0.04mg	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	11.3% 78.8mg	2.06% 14.4mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.84% 28.7mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	0.6% 0.066mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• Dry Roasted Almonds have 3.2 times more Vitamin B2 and 7.4 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Dry Roasted Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• Dry Roasted Almonds have 7.7 times more Calcium, 7.8 times more Copper, 8.3 times more Magnesium, 9.2 times more Manganese, 5.5 times more Phosphorus, 4.2 times more Potassium and 8.4 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 6.4 times more Selenium and 379.5 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 1.9 times more Fat, 3.6 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Saturated Fat, 15.6 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Energy and Sugars per 100 kcal.
• Both Dry Roasted Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.