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

Weight per 500 calories

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.48% 0.058mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.33% 0.22mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.1% 20.3μg	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	0% 0mg	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	143% 21.4mg	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, sesame sticks, wheat-based, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	8.55% 0.68mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	18.2% 128mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	4.8% 164mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	9.83% 1.1mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.062% 2.3g	3700g per day for Men 19-50 years

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

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

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

• Snacks, sesame sticks, wheat-based, unsalted have 4.7 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.

Comparison of macro-nutrients per 500 calories:

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