Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, onion-flavor VS 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	68.3% 1980kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	54% 70g	130g per day for Men 19-50 years
Sugars	26.4% 19g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.3% 11g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 2.4 times more Vitamin B1, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B2 and 9.7 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 and Vitamin B5 per 14 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil 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 Oil Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 2.6 times more Selenium and 950 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10 times more Calcium, 8.1 times more Copper, 9.8 times more Magnesium, 12.2 times more Manganese, 6.5 times more Phosphorus, 4.9 times more Potassium and 9.3 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, onion-flavor have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Fat, 4.5 times more Omega 6, 2.7 times more Fiber and 2.8 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, Saturated Fat and Sugars per 14 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.