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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Roasted Almonds	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	29.2% 848kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	78.4% 102g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	53% 29.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	38% 380mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	28% 0.64mg	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	95% 668mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, KRAFT, CORNNUTS, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Snacks, KRAFT, CORNNUTS, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 1.9 times more Vitamin B1, 9.2 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B9 and 12.1 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, KRAFT, CORNNUTS, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Almonds have 29.8 times more Calcium, 9.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 7.4 times more Selenium and 188 times more Sodium than Dry Roasted Almonds.
• 5 ounces of Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.3 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 4.3 times more Omega 6, 8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• While 5 oz of Snacks, KRAFT, CORNNUTS, plain contain 5.8 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3