Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Energy	132% 3840kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	119% 38g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	166% 216g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	329% 125g	38g per day for Men 19-50 years
Protein	179% 100g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 54.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 1.2 times more Iron and 1240 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.6 times more Copper, 9.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, pretzels, hard, plain, salted have 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 17 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.