Comparing Nutrients in 7 ounces Pretzels, soft VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Almonds	14%	72%	14%

Macro Nutrients

	Pretzels, soft	Almonds	Recommended Dietary Allowance
Energy	23% 671kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	65.3% 25g	38g per day for Men 19-50 years
Protein	29% 16.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	22% 87.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Almonds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	227% 2.05mg	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	97% 7.78mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.4% 157mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pretzels, soft vs Almonds:

• Pretzels, soft have 2 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 6.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 47.5 times more Vitamin E than Pretzels, soft.
• Both Pretzels, soft and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Pretzels, soft as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pretzels, soft vs Almonds:

• Pretzels, soft have 4.2 times more Selenium and 203 times more Sodium than Almonds.
• While Almonds contain 11.7 times more Calcium, 8.2 times more Copper, 12.9 times more Magnesium, 6.1 times more Phosphorus, 8.3 times more Potassium and 3.3 times more Zinc than Pretzels, soft.
• Both Pretzels, soft and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pretzels, soft have 18.3 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 16.1 times more Fat, 5.5 times more Saturated Fat, 13.8 times more Omega 6, 17.4 times more Sugars, 7.4 times more Fiber and 2.6 times more Protein than Pretzels, soft.
• Both Pretzels, soft as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.