Comparing Nutrients in 500 calories Roasted Almonds VS Snacks, corn-based, extruded, onion-flavor

Weight per 500 calories

• Roasted Almonds: 83.6g
• Snacks, corn-based, extruded, onion-flavor: 100g

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

Discover which food has more nutrients per 500 calories - Roasted Almonds or Snacks, corn-based, extruded, onion-flavor?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	8.14% 0.13g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	50% 65.2g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	6.68% 4.84g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	5.25% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	11.4% 0.15mg	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	11.5% 46μg	27.6% 110μg	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	2% 1.8mg	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	133% 20mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.26% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	22.4% 224mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	13% 0.12mg	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	39% 3.1mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	8.8% 0.2mg	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	56.3% 394mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	63.5% 952mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.054% 2g	3700g per day for Men 19-50 years

Roasted Almonds VS Snacks, Corn-based, Extruded, Onion-flavor Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Snacks, corn-based, extruded, onion-flavor?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• 500 calories of Roasted Almonds have 3.2 times more Vitamin B2 and 7.4 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• While 500 kcal of Snacks, corn-based, extruded, onion-flavor contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Dry Roasted Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• 500 calories of Roasted Almonds have 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.
• While 500 kcal of Snacks, corn-based, extruded, onion-flavor contain 6.4 times more Selenium and 379.5 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor contain similar levels of Iron per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Snacks, corn-based, extruded, onion-flavor lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 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.
• While 500 kcal of Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Saturated Fat and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Energy per 500 calories.
• Both Dry Roasted Almonds as well as Snacks, corn-based, extruded, onion-flavor provide inadequate amounts of Omega 3 in 500 calories.