Comparing Nutrients in 500 calories Oil Roasted Almonds VS Snacks, sesame sticks, wheat-based, unsalted

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Snacks, sesame sticks, wheat-based, unsalted: 92g

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

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Snacks, sesame sticks, wheat-based, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Oil Roasted Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	0% 0g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	33% 43g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	NA	38g per day for Men 19-50 years
Protein	31.2% 17.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	6.1% 0.079mg	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	5.56% 22.2μg	5.1% 20.3μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	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

	Oil Roasted Almonds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	24% 240mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	41.7% 0.38mg	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	38% 3.03mg	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	36.3% 0.84mg	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	55% 384mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	4.8% 164mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Oil Roasted Almonds have 11 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.2 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.5 times more Vitamin B1 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Vitamin B9 per 500 kcal.
• Both Oil Roasted Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Snacks, sesame sticks, wheat-based, unsalted:

• Oil Roasted Almonds have 1.5 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium and 2.3 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 4.7 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 1.3 times more Fat and 1.7 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.7 times more Saturated Fat, more Omega 3, 1.4 times more Omega 6 and 3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Almonds as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.