Comparing Nutrients in 300 calories Almonds VS Snacks, corn-based, extruded, chips, barbecue-flavor

Weight per 300 calories

• Almonds: 51.8g
• Snacks, corn-based, extruded, chips, barbecue-flavor: 57.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Snacks, corn-based, extruded, chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Almonds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	19.3% 18.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	50.4% 8.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	7.85% 3g	38g per day for Men 19-50 years
Protein	19.6% 11g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.98% 17.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.64% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	5.6% 22.4μg	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	1.1% 0.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	14% 139mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	10.6% 0.095mg	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	24% 1.92mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4% 135mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.019% 0.69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Almonds have 2.5 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B3 and 3 times more Vitamin B5 than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 1.9 times more Vitamin B6 than Almonds.
• Both Almonds and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Vitamin B9 per 300 kcal.
• Both Almonds as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• Almonds have 1.9 times more Calcium, 5.6 times more Copper, 2.2 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 844.7 times more Sodium than Almonds.
• Both Almonds and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.4 times more Fat, 2.2 times more Fiber and 2.7 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While Snacks, corn-based, extruded, chips, barbecue-flavor contain 1.3 times more Saturated Fat, 453.9 times more Omega 3, 1.3 times more Omega 6 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, corn-based, extruded, chips, barbecue-flavor have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.