Comparing Nutrients in 14 ounces Snacks, KRAFT, CORNNUTS, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	61% 1770kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	57% 74g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	72% 27.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	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	13.6% 0.16mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	0% 0μg	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	52.4% 7.86mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.8% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	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	83% 6.63mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	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	156% 1091mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	107% 58.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	149% 2238mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KRAFT, CORNNUTS, plain vs Blanched Almonds:

• Snacks, KRAFT, CORNNUTS, plain have 2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B9 and 12 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, KRAFT, CORNNUTS, plain 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 Snacks, KRAFT, CORNNUTS, plain vs Blanched Almonds:

• Snacks, KRAFT, CORNNUTS, plain have 4.6 times more Selenium and 29.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 26.2 times more Calcium, 8.9 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KRAFT, CORNNUTS, plain have 14.5 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.4 times more Fat, 1.6 times more Saturated Fat, 4.1 times more Omega 6, 7.6 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.