Comparing Nutrients in 5 ounces Snacks, sesame sticks, wheat-based, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Energy	26.4% 767kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	137% 23.3g	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	50.7% 66g	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	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	7.8% 31μg	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, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Calcium	24% 241mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	13% 1.05mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	28% 196mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	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, sesame sticks, wheat-based, unsalted vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, sesame sticks, wheat-based, unsalted vs Almonds:

• Snacks, sesame sticks, wheat-based, unsalted have 4.2 times more Selenium and 29 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 2.5 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4.1 times more Potassium and 2.7 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, sesame sticks, wheat-based, unsalted have 1.7 times more Saturated Fat, 323.3 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat and 1.9 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.