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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 723kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	39% 15g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	13% 0.17mg	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	1.06% 4.25μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	152% 3.5mg	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	8.9% 62.4mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, cones, plain have more Vitamin A and 3.5 times more Vitamin B1 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 3 times more Vitamin B6 and 9 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Oil Roasted 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 Oil Roasted Almonds:

• Snacks, corn-based, extruded, cones, plain have 1022 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 23.9 times more Copper, 1.4 times more Iron, 24.9 times more Magnesium, 28.3 times more Manganese, 10.6 times more Phosphorus, 8.6 times more Potassium and 14.6 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, cones, plain have 5.4 times more Saturated Fat and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Fat, 17.3 times more Omega 6, 9.5 times more Fiber and 3.7 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Oil Roasted Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, corn-based, extruded, cones, plain as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.