Comparing Nutrients in 5 ounces Almonds VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Almonds	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	28.3% 821kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	25% 4.27g	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	78.4% 102g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.2% 0.86g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25% 0.32mg	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	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	38% 381mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	18% 0.16mg	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	65.7% 5.26mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	38% 160mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Snacks, KRAFT, CORNNUTS, plain:

• Almonds have 5 times more Vitamin B1, 8.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B9 and 12.9 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Snacks, KRAFT, CORNNUTS, plain:

• Almonds have 29.9 times more Calcium, 9 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 4.8 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 3.6 times more Selenium and 564 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Energy, 3.2 times more Fat, 1.6 times more Saturated Fat, 4.1 times more Omega 6, 7.1 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 19.3 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.