Comparing Nutrients in 500 calories Blanched Almonds VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 500 calories

• Blanched Almonds: 84.7g
• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 129g

Blanched Almonds have 1.5 times more energy per 100g than Snacks, Pretzels, gluten- free made with cornstarch and potato flour. It has very high energy density when compared to other foods. Snacks, Pretzels, gluten- free made with cornstarch and potato flour having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	8.84% 8.57g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	77.7% 101g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	7.5% 5.42g	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	11% 4.24g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	0.3% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	0.8% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	5.04% 0.066mg	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	0.64% 2.57μg	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	0.43% 0.39mg	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	134% 20mg	9.17% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.54% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	20% 200mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	7.43% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.13μg	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	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	3.63% 0.084mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	5.14% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	134% 2014mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Blanched Almonds have 8.4 times more Vitamin B1, 156.3 times more Vitamin B2, 9.9 times more Vitamin B3, 6.7 times more Vitamin B5, 1.5 times more Vitamin B6, 16.2 times more Vitamin B9 and 14.6 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Blanched Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Blanched Almonds have more Calcium, 13 times more Copper, 4.7 times more Iron, 25.2 times more Magnesium, 18.6 times more Manganese, 15.1 times more Phosphorus, 6.3 times more Potassium and 21.8 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 125.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 5.2 times more Fat, 13.3 times more Omega 6, 2 times more Fiber and 4 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 1.3 times more Saturated Fat, 6.4 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.