Comparing Nutrients in 500 calories Blanched Almonds VS Snacks, corn-based, extruded, cones, plain

Weight per 500 calories

• Blanched Almonds: 84.7g
• Snacks, corn-based, extruded, cones, plain: 98g

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

Which food has more nutrients per 500 calories - Blanched Almonds or Snacks, corn-based, extruded, cones, plain?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Blanched Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	69.7% 22.3g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.61% 0.01g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	2.84% 1.08g	38g per day for Men 19-50 years
Protein	32.4% 18g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.74% 15.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	3% 0.039mg	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	10.4% 41.5μg	0.74% 2.94μg	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	134% 20mg	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

	Blanched Almonds	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	20% 200mg	0.29% 2.94mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	4.36% 0.039mg	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	34.7% 2.78mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.57% 10.8mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	3.7% 0.085mg	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	58.2% 408mg	6.16% 43mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	2.34% 79.4mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	6.77% 3.73μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	66.8% 1002mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	1.87% 0.21mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.053% 1.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Snacks, corn-based, extruded, cones, plain:

• Blanched Almonds have 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 14.1 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 1.9 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Snacks, corn-based, extruded, cones, plain:

• Blanched Almonds have 68 times more Calcium, 22.2 times more Copper, 21.1 times more Magnesium, 18.2 times more Manganese, 9.4 times more Phosphorus, 7 times more Potassium and 12.2 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 1.4 times more Selenium and 62.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, corn-based, extruded, cones, plain have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 1.7 times more Fat, 13.7 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 6.7 times more Saturated Fat and 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, corn-based, extruded, cones, plain have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.