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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	172% 4990kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	501% 651g	162% 210g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	103% 39g	287% 109g	38g per day for Men 19-50 years
Protein	138% 77g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.65% 24g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 8.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted 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 Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 5.3 times more Selenium and 316.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 9.3 times more Copper, 10 times more Magnesium, 11 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium and 10 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, onion-flavor have 13 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 4.3 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Sugars per 1 kg.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.