Comparing Nutrients in 1 pound Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Energy	59.6% 1728kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	30.7% 5.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	75% 98g	130g per day for Men 19-50 years
Sugars	14% 10g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.83mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	194% 776μg	50% 200μg	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	10.6% 1.6mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	520% 4.68mg	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	245% 19.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73.2% 513mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Almonds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 73.2 times more Vitamin E than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Almonds:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.4 times more Selenium and 250 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 3.9 times more Copper, 7.7 times more Magnesium, 4.3 times more Phosphorus, 5 times more Potassium and 3.7 times more Zinc than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Almonds have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 20 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 14.3 times more Fat, 5.1 times more Saturated Fat, 10.7 times more Omega 6, 2 times more Sugars, 4.5 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.