Comparing Nutrients in 300 calories Snacks, corn-based, extruded, onion-flavor VS Roasted Almonds

Weight per 300 calories

• Snacks, corn-based, extruded, onion-flavor: 60g
• Roasted Almonds: 50.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.15% 2.6g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	4% 2.9g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	6.17% 2.34g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	8.27% 4.63g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.53% 4.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	5.25% 0.068mg	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	16.5% 66μg	6.9% 27.6μg	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	1.2% 1.1mg	0% 0mg	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	10.8% 1.6mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	61.3% 0.55mg	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	28% 2.24mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	48.7% 1.1mg	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	6.2% 43.3mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.37μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 3.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2 and 7.4 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Snacks, corn-based, extruded, onion-flavor have 6.4 times more Selenium and 379.5 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Calcium, 7.8 times more Copper, 8.3 times more Magnesium, 9.2 times more Manganese, 5.5 times more Phosphorus, 4.2 times more Potassium and 8.4 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Saturated Fat, 15.6 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Fat, 3.6 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.