Comparing Nutrients in 5 ounces Almonds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	28.3% 821kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	76.4% 99g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	76% 55g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	53.5% 30g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	38% 381mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	65.7% 5.26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.12% 4.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Snack, Pretzel, hard chocolate coated:

• Almonds have 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 41.3 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Snack, Pretzel, hard chocolate coated:

• Almonds have 1.9 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 7.7 times more Magnesium, 4.8 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium and 2.3 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 3.5 times more Selenium and 494 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.2 times more Energy, 2.8 times more Fat, 4.9 times more Omega 6, 3.6 times more Fiber and 3 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.3 times more Saturated Fat, 99.3 times more Omega 3, 3.3 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• Both Almonds as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.