Comparing Nutrients in 5 ounces Almonds VS Snacks, pretzels, hard, plain, salted

Macros Ratio

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

Macro Nutrients

	Almonds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	10.2% 1.74g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.32% 3.13g	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	0.61% 0.44g	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	% 0.98g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, pretzels, hard, plain, salted	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.07% 0.1mg	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	59% 235μg	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	3.3% 2.98mg	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	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	38% 381mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	24.6% 0.22mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	62.6% 1.44mg	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	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	117% 1758mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.12% 4.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Snacks, pretzels, hard, plain, salted:

• Almonds have 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 54.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Snacks, pretzels, hard, plain, salted:

• Almonds have 10 times more Calcium, 6.6 times more Copper, 9.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 1240 times more Sodium than Almonds.
• Both Almonds and Snacks, pretzels, hard, plain, salted have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 17 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.