Comparing Nutrients in 300 calories Almonds VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 300 calories

• Almonds: 51.8g
• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 77g

Almonds have 1.5 times more energy per 100g than Snacks, Pretzels, gluten- free made with cornstarch and potato flour. It has very high energy density when compared to other foods. Snacks, Pretzels, gluten- free made with cornstarch and potato flour having high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	7.97% 2.55g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.8% 0.47g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	4.5% 3.25g	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	6.7% 2.54g	38g per day for Men 19-50 years
Protein	19.6% 11g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	0.96% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	3.03% 0.039mg	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	0.39% 1.54μg	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	0.26% 0.23mg	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	88.5% 13.3mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.32% 0.39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	4.46% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.077μg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.18% 0.05mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	1.57% 53.2mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	80.6% 1208mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.14% 5.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Almonds have 9.2 times more Vitamin B1, 254.9 times more Vitamin B2, 10.5 times more Vitamin B3, 10.2 times more Vitamin B5, 1.8 times more Vitamin B6, 14.8 times more Vitamin B9 and 16.1 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Almonds have more Calcium, 13.3 times more Copper, 5.4 times more Iron, 25.9 times more Magnesium, 22.5 times more Manganese, 15.4 times more Phosphorus, 7.1 times more Potassium, 1.3 times more Selenium and 23.3 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 2332.4 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 5 times more Fat, 13.5 times more Omega 6, 2.5 times more Fiber and 4 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 1.3 times more Saturated Fat, 5.4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.