Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, onion-flavor VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	68.3% 1980kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	64% 83.4g	130g per day for Men 19-50 years
Sugars	26.4% 19g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	41.5% 0.54mg	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	109% 437μg	54.6% 218μg	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	7.94% 7.14mg	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	71% 10.7mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	485% 4.36mg	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	185% 14.8mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	385% 8.86mg	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	41% 286mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, onion-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 8.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, onion-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 5.3 times more Selenium and 316.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 9.3 times more Copper, 10 times more Magnesium, 11 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium and 10 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, onion-flavor have 13 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 4.3 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Sugars per 14 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.