Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Energy	52% 1512kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	47% 15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12% 8.77g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	131% 49.6g	38g per day for Men 19-50 years
Protein	64.5% 36g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	170% 679μg	43.7% 175μg	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	9.26% 1.4mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	455% 4.1mg	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	214% 17mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 448mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Almonds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 73.2 times more Vitamin E than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Almonds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Selenium and 250 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 3.9 times more Copper, 7.7 times more Magnesium, 4.3 times more Phosphorus, 5 times more Potassium and 3.7 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Almonds have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 20 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 14.3 times more Fat, 5.1 times more Saturated Fat, 10.7 times more Omega 6, 2 times more Sugars, 4.5 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.