Comparing Nutrients in 300 calories Roasted Almonds VS Snacks, corn cakes, very low sodium

Weight per 300 calories

• Roasted Almonds: 50.2g
• Snacks, corn cakes, very low sodium: 77.5g

Roasted Almonds have 1.5 times more energy per 100g than Snacks, corn cakes, very low sodium. It has very high energy density when compared to other foods. Snacks, corn cakes, very low sodium having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Snacks, corn cakes, very low sodium?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Roasted Almonds	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.45% 0.023g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	11.2% 6.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	8.35% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	3.7% 14.7μg	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	80% 12mg	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

	Roasted Almonds	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	36% 0.33mg	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	23.4% 1.87mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	61% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.8% 236mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.58% 122mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	14% 7.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.096% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Snacks, corn cakes, very low sodium:

• Dry Roasted Almonds have 15.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain 5 times more Vitamin B1, 2.2 times more Vitamin B3, 4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Snacks, corn cakes, very low sodium:

• Dry Roasted Almonds have 9.1 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus and 2.9 times more Potassium than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain 1.3 times more Manganese and 7.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, corn cakes, very low sodium have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 14.2 times more Fat, 6.3 times more Saturated Fat, 9.4 times more Omega 6 and 1.7 times more Protein than Snacks, corn cakes, very low sodium.
• While Snacks, corn cakes, very low sodium contain 6.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, corn cakes, very low sodium have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Snacks, corn cakes, very low sodium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.