Comparing Nutrients in 7 ounces Pretzels, soft, unsalted VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft, unsalted	10%	8%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pretzels, soft, unsalted	Roasted Almonds	Recommended Dietary Allowance
Energy	23.6% 685kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft, unsalted	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	68% 0.81mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	20.8% 0.27mg	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	12% 47.6μg	27.3% 109μg	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	316% 47.4mg	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, unsalted	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	22.4% 157mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft, unsalted VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pretzels, soft, unsalted versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pretzels, soft, unsalted have 5.3 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.1 times more Vitamin B2, 6.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 44.3 times more Vitamin E than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Pretzels, soft, unsalted as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Pretzels, soft, unsalted have 8.6 times more Selenium and 84 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 11.7 times more Calcium, 8.7 times more Copper, 13.3 times more Magnesium, 6 times more Phosphorus, 8.1 times more Potassium and 3.5 times more Zinc than Pretzels, soft, unsalted.
• Both Pretzels, soft, unsalted and Roasted Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pretzels, soft, unsalted have 5.5 times more Omega 3 and 3.4 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 16.9 times more Fat, 5.9 times more Saturated Fat, 14.5 times more Omega 6, 19.4 times more Sugars, 6.4 times more Fiber and 2.6 times more Protein than Pretzels, soft, unsalted.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3