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

Weight per 300 calories

• Snacks, corn-based, extruded, onion-flavor: 60g
• Oil Roasted Almonds: 49.4g

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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	8.15% 2.6g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	4% 2.9g	3.1% 2.25g	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	NA	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	6.17% 2.34g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	8.27% 4.63g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Oil 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	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.84% 0.089mg	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	52.4% 0.47mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	53% 1.2mg	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% 230mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.37μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2 and 7.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil 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 Oil Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 1.2 times more Iron, 3.1 times more Selenium and 1155.6 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.2 times more Calcium, 6.7 times more Copper, 8 times more Magnesium, 10 times more Manganese, 5.3 times more Phosphorus, 4 times more Potassium and 7.6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Saturated Fat, more Omega 3, 4.5 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Fat, 3.7 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.