Comparing Nutrients in 1 kilogram Snacks, corn cakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes	8%	6%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, corn cakes	Almonds	Recommended Dietary Allowance
Energy	133% 3870kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	119% 38g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	52.4% 8.9g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	642% 834g	166% 216g	130g per day for Men 19-50 years
Sugars	324% 235g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	50% 19g	329% 125g	38g per day for Men 19-50 years
Protein	145% 81g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes	Almonds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	322% 51.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	110% 440μg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes	Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	1146% 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	175% 14mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	789% 18mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1570mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	325% 4880mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.24% 46g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn cakes vs Almonds:

• Snacks, corn cakes have more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Almonds.
• While Almonds contain 22.8 times more Vitamin B2 and 2.3 times more Vitamin B9 than Snacks, corn cakes.
• Both Snacks, corn cakes and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, corn cakes as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn cakes vs Almonds:

• Snacks, corn cakes have 2.4 times more Selenium and 488 times more Sodium than Almonds.
• While Almonds contain 14.2 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 3.1 times more Phosphorus, 4.7 times more Potassium and 1.6 times more Zinc than Snacks, corn cakes.
• Both Snacks, corn cakes and Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn cakes have 10 times more Omega 3, 3.9 times more Carbohydrate and 5.4 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 20.8 times more Fat, 9.1 times more Saturated Fat, 13.8 times more Omega 6, 6.6 times more Fiber and 2.6 times more Protein than Snacks, corn cakes.
• Both Snacks, corn cakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.