Comparing Nutrients in 1 kilogram Almonds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	200% 5790kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	618% 804g	130g per day for Men 19-50 years
Sugars	60% 43.5g	30.5% 22g	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	1.5% 1.1g	4.28% 3.1g	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	% 1.7g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	89.5% 34g	38g per day for Men 19-50 years
Protein	378% 212g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	353% 4.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	329% 52.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	415% 1660μg	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	23.3% 21mg	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	1709% 256mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	269% 2690mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	173% 1.56mg	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	464% 37mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	441% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	827% 12400mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, pretzels, hard, plain, salted:

• Almonds have 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.
• While Snacks, pretzels, hard, plain, salted contain 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.
• Both Almonds as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, pretzels, hard, plain, salted:

• Almonds have 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.
• While Snacks, pretzels, hard, plain, salted contain 1240 times more Sodium than Almonds.
• Both Almonds and Snacks, pretzels, hard, plain, salted have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 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.
• While Snacks, pretzels, hard, plain, salted contain 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.