Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Oil Roasted Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	209% 6070kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	344% 334g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	136% 43.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	442% 574g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	19.4% 14g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	116% 44g	38g per day for Men 19-50 years
Protein	379% 212g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	162% 2.1mg	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	67.5% 270μg	17.5% 70μg	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	22.2% 20mg	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	1731% 260mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	280% 336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	291% 2910mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	277% 2.5mg	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	460% 36.8mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	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	666% 4660mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, corn-based, extruded, chips, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of Oil Roasted Almonds has 4.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 19.1 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Calcium, 3.8 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 2.5 times more Phosphorus, 3.8 times more Potassium and 3.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 1.6 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Fat, 3.2 times more Sugars, 2.4 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Energy, Saturated Fat and Omega 6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3