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

Weight per 100 calories

• Snacks, corn-based, extruded, onion-flavor: 20g
• Oil Roasted Almonds: 16.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.67% 4.53g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	1.03% 0.75g	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	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	2.06% 0.78g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	2.76% 1.54g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.78% 0.062mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.053mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	1.5% 0.019mg	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	5.5% 22μg	1.1% 4.45μg	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	0.4% 0.36mg	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	3.6% 0.54mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	2.63% 0.024mg	17.5% 0.16mg	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	9.3% 0.75mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	1.76% 0.04mg	17.6% 0.41mg	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	2.06% 14.4mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	0.84% 28.7mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	0.6% 0.066mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.012% 0.46g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2 and 7.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Vitamin B3 per 100 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

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

• Snacks, corn-based, extruded, onion-flavor have 1.2 times more Iron, 3.1 times more Selenium and 1155.6 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.2 times more Calcium, 6.7 times more Copper, 8 times more Magnesium, 10 times more Manganese, 5.3 times more Phosphorus, 4 times more Potassium and 7.6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 100 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Saturated Fat, more Omega 3, 4.5 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Fat, 3.7 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.