Comparing Nutrients in 1 pound 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	78% 2263kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	61.5% 19.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	80.3% 13.7g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	73.3% 95g	130g per day for Men 19-50 years
Sugars	30.2% 22g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	62.4% 35g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	47.5% 0.62mg	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	125% 499μg	62.4% 249μg	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	9.07% 8.16mg	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	81.3% 12.2mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	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	13% 132mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	554% 5mg	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	211% 17mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	440% 10mg	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	46.7% 327mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	287% 4309mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.