Comparing Nutrients in 500 calories Snacks, pretzels, hard, whole-wheat including both salted and unsalted VS Roasted Almonds

Weight per 500 calories

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted: 138g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.45% 0.055g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	28% 10.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	8.75% 0.11mg	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	18.6% 74.6μg	11.5% 46μg	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	1.53% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.87% 38.7mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	102% 0.92mg	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	46.4% 3.7mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.87% 41.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	81% 1.87mg	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	24.7% 173mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Roasted Almonds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 9.4 times more Vitamin B1, 3 times more Vitamin B3, 4.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B2 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Roasted Almonds:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2 times more Manganese and 111.8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Calcium, 2.4 times more Copper, 5.6 times more Magnesium, 2.3 times more Phosphorus and 3.2 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dry Roasted Almonds have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 6.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.2 times more Fat, 4.4 times more Saturated Fat and 9.9 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Dry Roasted Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.