Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 540kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	15% 0.19mg	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	29.4% 118μg	19.5% 78μg	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	226% 34mg	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, pretzels, hard, plain, made with unenriched flour, salted	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	173% 1.56mg	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	29.6% 2.37mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	138% 3.16mg	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	23% 160mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	162% 2431mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Roasted Almonds:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 2.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2 and 1.9 times more Vitamin B3 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Roasted Almonds:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 2.9 times more Selenium and 571.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 4.2 times more Phosphorus, 4.9 times more Potassium and 3.9 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Dry Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 6 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 15 times more Fat, 5.5 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.