Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, cones, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Almonds	Recommended Dietary Allowance
Energy	25% 723kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Almonds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	15.6% 62.4μg	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	242% 36.3mg	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, corn-based, extruded, cones, plain	Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	162% 1.46mg	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	45% 3.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.9% 62.4mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, corn-based, extruded, cones, plain vs Almonds:

• Snacks, corn-based, extruded, cones, plain have more Vitamin A and 1.6 times more Vitamin B1 than Almonds.
• While Almonds contain 4.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 14.7 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, corn-based, extruded, cones, plain vs Almonds:

• Snacks, corn-based, extruded, cones, plain have 1022 times more Sodium than Almonds.
• While Almonds contain 89.7 times more Calcium, 25.8 times more Copper, 1.5 times more Iron, 24.5 times more Magnesium, 25 times more Manganese, 10.9 times more Phosphorus, 9 times more Potassium and 14.9 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, cones, plain have 6 times more Saturated Fat and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Fat, 15.8 times more Omega 6, 11.4 times more Fiber and 3.6 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.