Comparing Nutrients in 14 ounces Almonds VS Snacks, sesame sticks, wheat-based, unsalted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	79.2% 2298kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	80.4% 25.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	384% 65.2g	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	142% 185g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 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	NA	38g per day for Men 19-50 years
Protein	150% 84g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	26.3% 0.34mg	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	22% 87.3μg	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	678% 102mg	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	107% 1068mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	179% 1.6mg	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	184% 14.7mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Almonds have 1.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Almonds have 1.6 times more Calcium, 2.5 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4.1 times more Potassium and 2.7 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 4.2 times more Selenium and 29 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Fat and 1.9 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.7 times more Saturated Fat, 323.3 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Energy per 14 oz.
• Both Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.