Comparing Nutrients in 14 ounces Pretzels, soft VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pretzels, soft	Blanched Almonds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	57% 74g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	103% 39.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	35% 0.46mg	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	24% 95μg	48.6% 194μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	453% 4.08mg	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	194% 15.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	NA	317% 7.3mg	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	44.8% 314mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	53.7% 806mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pretzels, soft vs Blanched Almonds:

• Pretzels, soft have 2.1 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2, 5.8 times more Vitamin B6, 2 times more Vitamin B9 and 44 times more Vitamin E than Pretzels, soft.
• Both Pretzels, soft as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pretzels, soft vs Blanched Almonds:

• Pretzels, soft have 5.4 times more Selenium and 10.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 10.3 times more Calcium, 8.2 times more Copper, 12.8 times more Magnesium, 6.1 times more Phosphorus, 7.5 times more Potassium and 3.2 times more Zinc than Pretzels, soft.
• Both Pretzels, soft and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pretzels, soft have 13.8 times more Omega 3 and 3.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 16.9 times more Fat, 5.7 times more Saturated Fat, 13.9 times more Omega 6, 18.5 times more Sugars, 5.8 times more Fiber and 2.6 times more Protein than Pretzels, soft.
• Both Pretzels, soft as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.