Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Oil Roasted Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	209% 6070kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	711% 228g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	484% 629g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	379% 212g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	30.8% 0.4mg	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	7.5% 30μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	291% 2910mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	44.4% 0.4mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	38% 0.87mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	681% 10220mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.54% 20g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, corn-based, extruded, cones, plain 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, cones, plain:

• 1 kilogram of Oil Roasted Almonds has 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B6 and 9 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While 1 kg of Snacks, corn-based, extruded, cones, plain contains 3.5 times more Vitamin B1 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, corn-based, extruded, cones, plain provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 97 times more Calcium, 23.9 times more Copper, 1.4 times more Iron, 24.9 times more Magnesium, 28.3 times more Manganese, 10.6 times more Phosphorus, 8.6 times more Potassium and 14.6 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 1 kg of Snacks, corn-based, extruded, cones, plain contains 1022 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, corn-based, extruded, cones, plain contain similar levels of Selenium per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.1 times more Fat, 17.3 times more Omega 6, 9.5 times more Fiber and 3.7 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While 1 kg of Snacks, corn-based, extruded, cones, plain contains 5.4 times more Saturated Fat and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, corn-based, extruded, cones, plain offer comparable quantities of Energy per one kilogram.
• Both Oil Roasted Almonds as well as Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3 in one kilogram.