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

Weight per 300 calories

• Snacks, corn cakes, very low sodium: 77.5g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.6 times more energy per unit of mass than Snacks, corn cakes, very low sodium, which is very high in comparison to other foods. Snacks, corn cakes, very low sodium having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	49.7% 64.7g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11.2% 6.28g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.03% 9.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	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	3.7% 14.7μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn cakes, very low sodium	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	13.6% 1.1mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21% 88.4mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	17.4% 122mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	3.58% 122mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.096% 3.57g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Snacks, corn cakes, very low sodium have 4.3 times more Vitamin B1, 2.2 times more Vitamin B3, 5.7 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10 times more Vitamin B2 than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Oil Roasted Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Snacks, corn cakes, very low sodium as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Snacks, corn cakes, very low sodium have 3.8 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9.8 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus and 2.8 times more Potassium than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Oil Roasted Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn cakes, very low sodium have 7.4 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 14.7 times more Fat, 6.4 times more Saturated Fat, 9.7 times more Omega 6 and 1.7 times more Protein than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Snacks, corn cakes, very low sodium as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.