Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, onion-flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	172% 4990kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	144% 187g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	103% 39g	261% 99g	38g per day for Men 19-50 years
Protein	138% 77g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	88.5% 1.15mg	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	275% 1100μg	123% 490μg	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	20% 18mg	0% 0mg	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	179% 27mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	1141% 10.3mg	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	465% 37.2mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	798% 18.4mg	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	103% 720mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, onion-flavor vs Blanched Almonds:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2 and 8.8 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, onion-flavor vs Blanched Almonds:

• Snacks, corn-based, extruded, onion-flavor have 3.3 times more Selenium and 50 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Calcium, 8.7 times more Copper, 9.6 times more Magnesium, 9.1 times more Manganese, 6.7 times more Phosphorus, 4.6 times more Potassium and 9 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Blanched Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor have 32.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Fat, 4.1 times more Omega 6, 2.5 times more Fiber and 2.8 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Blanched Almonds have similar amounts of Energy, Saturated Fat and Sugars per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.