Comparing Nutrients in 300 calories Almonds VS Snacks, sesame sticks, wheat-based, unsalted

Weight per 300 calories

• Almonds: 51.8g
• Snacks, sesame sticks, wheat-based, unsalted: 55.5g

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, sesame sticks, wheat-based, unsalted?

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	53.6% 9.1g	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	20% 25.8g	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	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	10.8% 6.04g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.25% 2.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	5.7% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	3.67% 0.048mg	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	3.05% 12μg	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	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, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	14% 139mg	9.43% 94mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	25% 0.23mg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.94% 25mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	21.8% 0.5mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	17.2% 9.5μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.03% 1.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Almonds have 1.6 times more Vitamin B1, 16.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Almonds have 1.5 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 5.6 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium and 2.5 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 4.5 times more Selenium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.3 times more Fat and 1.8 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.8 times more Saturated Fat, 346 times more Omega 3, 1.4 times more Omega 6 and 2.3 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.