Comparing Nutrients in 1 pound Snacks, sesame sticks, wheat-based, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Energy	84.6% 2454kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	172% 166g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	439% 74.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	88.3% 49.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	25% 100μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Calcium	77% 771mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	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	42% 3.36mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	89.4% 626mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, sesame sticks, wheat-based, unsalted vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Snacks, sesame sticks, wheat-based, unsalted vs Almonds:

• Snacks, sesame sticks, wheat-based, unsalted have 4.2 times more Selenium and 29 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 2.5 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4.1 times more Potassium and 2.7 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 1 pound:

• Snacks, sesame sticks, wheat-based, unsalted have 1.7 times more Saturated Fat, 323.3 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat and 1.9 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Almonds have similar amounts of Energy per 1 lb.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.