Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Energy	52.6% 1524kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	47% 15g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	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	1.7% 1.23g	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	% 2.74g	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	71% 40g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	165% 659μg	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	9.26% 8.33mg	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	12.4% 1.87mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	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	227% 18mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	72.6% 508mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	328% 4921mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 54.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 1.2 times more Iron and 1240 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.6 times more Copper, 9.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pretzels, hard, plain, salted have 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 17 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.