Comparing Nutrients in 1 pound Snacks, KRAFT, CORNNUTS, plain VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	80.3% 13.6g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	61.7% 80g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	28.5% 20.6g	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% 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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	69% 38.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	41% 0.54mg	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	0% 0μg	30.6% 122μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	481% 4.33mg	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	95% 7.57mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	485% 11mg	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	178% 1247mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	171% 2558mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	73.4% 8.07mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, KRAFT, CORNNUTS, plain VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, KRAFT, CORNNUTS, plain versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, KRAFT, CORNNUTS, plain vs Oil Roasted Almonds:

• 1 pound of Snacks, KRAFT, CORNNUTS, plain has 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.2 times more Vitamin B1, 6 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B9 and 13.1 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• 1 pound of Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, KRAFT, CORNNUTS, plain as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Snacks, KRAFT, CORNNUTS, plain vs Oil Roasted Almonds:

• 1 pound of Snacks, KRAFT, CORNNUTS, plain has 3.6 times more Selenium and 564 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 32.3 times more Calcium, 8.3 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.
• 1 pound of Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, KRAFT, CORNNUTS, plain has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.4 times more Energy, 3.5 times more Fat, 1.7 times more Saturated Fat, 4.5 times more Omega 6, 7.5 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3