Comparing Nutrients in 7 ounces Roasted Almonds VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	41% 1187kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	99% 129g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	13.2% 9.6g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	22.6% 0.29mg	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	27.3% 109μg	54.6% 218μg	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	3.97% 3.57mg	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	316% 47.4mg	35.6% 5.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	53% 532mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	26% 0.23mg	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	93% 7.4mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	17.4% 0.4mg	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	134% 935mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	126% 1885mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, corn-based, extruded, onion-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Snacks, corn-based, extruded, onion-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• 7 ounces of Roasted Almonds have 3.9 times more Vitamin B2, 1.2 times more Vitamin B5 and 8.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• While 7 oz of Snacks, corn-based, extruded, onion-flavor contain 2.9 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Snacks, corn-based, extruded, onion-flavor:

• 7 ounces of Roasted Almonds have 9.2 times more Calcium, 9.3 times more Copper, 10 times more Magnesium, 11 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium and 10 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• While 7 oz of Snacks, corn-based, extruded, onion-flavor contain 5.3 times more Selenium and 316.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2.3 times more Fat, 4.3 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• While 7 oz of Snacks, corn-based, extruded, onion-flavor contain 13 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, corn-based, extruded, onion-flavor offer comparable quantities of Energy, Saturated Fat and Sugars per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3