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

Weight per 500 calories

• Snacks, corn-based, extruded, onion-flavor: 100g
• Oil Roasted Almonds: 82.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	8.14% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	6.68% 4.84g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.48% 0.097mg	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	27.6% 110μg	5.56% 22.2μg	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	2% 1.8mg	0% 0mg	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	18% 2.7mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.26% 5.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	87.4% 0.79mg	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	46.6% 3.73mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	88% 2.03mg	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	10.3% 72mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	63.5% 952mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2 and 7.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Snacks, corn-based, extruded, onion-flavor have 1.2 times more Iron, 3.1 times more Selenium and 1155.6 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.2 times more Calcium, 6.7 times more Copper, 8 times more Magnesium, 10 times more Manganese, 5.3 times more Phosphorus, 4 times more Potassium and 7.6 times more Zinc than Snacks, corn-based, extruded, onion-flavor.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, onion-flavor have 1.3 times more Saturated Fat, more Omega 3, 4.5 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Fat, 3.7 times more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, corn-based, extruded, onion-flavor as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.