Comparing Nutrients in 14 ounces Almonds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	79.2% 2298kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	214% 278g	130g per day for Men 19-50 years
Sugars	24% 17.3g	212% 154g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	36.6% 14g	38g per day for Men 19-50 years
Protein	150% 84g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	59.5% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	107% 1068mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.21% 8.33μg	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	184% 14.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	131% 1961mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snack, Pretzel, hard chocolate coated:

• Almonds have 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 41.3 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snack, Pretzel, hard chocolate coated:

• Almonds have 1.9 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 7.7 times more Magnesium, 4.8 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium and 2.3 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.5 times more Selenium and 494 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Energy, 2.8 times more Fat, 4.9 times more Omega 6, 3.6 times more Fiber and 3 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.3 times more Saturated Fat, 99.3 times more Omega 3, 3.3 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• Both Almonds as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.