Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, salted VS Almonds

Weight per 500 calories

• Snacks, pretzels, hard, plain, salted: 130g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Snacks, pretzels, hard, plain, salted, which is very high in comparison to other foods. Snacks, pretzels, hard, plain, salted having high energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	5.2% 3.76g	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	0.56% 0.4g	0.13% 0.095g	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	% 0.9g	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	11.7% 4.43g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	23.3% 13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 216μg	9.5% 38μg	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	3.04% 2.73mg	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	4.08% 0.61mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.04% 3.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	3.5% 35mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	99% 0.89mg	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	74.5% 5.96mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9% 37.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	8.54% 290mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.08g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 3.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 5.7 times more Vitamin B9 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2 and 36.2 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as 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, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 1.9 times more Iron, 1.6 times more Selenium and 1869.7 times more Sodium than Almonds.
• While Almonds contain 6.6 times more Calcium, 4.4 times more Copper, 6.2 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, plain, salted have 32.2 times more Omega 3 and 5.6 times more Carbohydrate than Almonds.
• While Almonds contain 11.3 times more Fat, 6.4 times more Saturated Fat, 6.7 times more Omega 6, 1.3 times more Sugars, 2.4 times more Fiber and 1.4 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.