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

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	176% 5100kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	711% 228g	132% 42g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	0% 0g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	29% 11g	276% 105g	38g per day for Men 19-50 years
Protein	104% 58g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	91% 1.18mg	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	7.5% 30μg	67.5% 270μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1061% 9.55mg	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	318% 25.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	1070% 24.6mg	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	63% 440mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	681% 10220mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 3.5 times more Vitamin B1 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds 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 Snacks, corn-based, extruded, cones, plain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 1022 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds 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 Snacks, corn-based, extruded, cones, plain has 5.4 times more Saturated Fat and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds offer comparable quantities of Energy per one kilogram.
• Both Snacks, corn-based, extruded, cones, plain as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.