Comparing Nutrients in 1 kilogram Blanched Almonds VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	203% 5900kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	68.8% 66.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	103% 33g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	605% 786g	130g per day for Men 19-50 years
Sugars	64% 46.3g	58.2% 42.2g	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	0% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	87% 33g	38g per day for Men 19-50 years
Protein	382% 214g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	39.2% 0.51mg	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	123% 490μg	5% 20μg	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	3.33% 3mg	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	1583% 238mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	236% 2360mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	410% 32.8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	28.3% 0.65mg	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	687% 4810mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Blanched Almonds have 12.7 times more Vitamin B1, 237 times more Vitamin B2, 15.1 times more Vitamin B3, 10.1 times more Vitamin B5, 2.3 times more Vitamin B6, 24.5 times more Vitamin B9 and 22.2 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Blanched Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Blanched Almonds have more Calcium, 19.8 times more Copper, 7.1 times more Iron, 38.3 times more Magnesium, 28.2 times more Manganese, 22.9 times more Phosphorus, 9.6 times more Potassium, 1.5 times more Selenium and 33 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 82.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Energy, 7.9 times more Fat, 20.1 times more Omega 6, 3 times more Fiber and 6.1 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Saturated Fat and Sugars per 1 kg.
• Both Blanched Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.