Comparing Nutrients in 7 ounces Snacks, KRAFT, CORNNUTS, plain VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, KRAFT, CORNNUTS, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	15% 4.82g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	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	110% 143g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	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	36% 13.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	30% 17g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, KRAFT, CORNNUTS, plain	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	6.8% 0.081mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	0% 0μg	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	26% 3.93mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KRAFT, CORNNUTS, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	41.4% 3.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	78% 546mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	74.6% 1119mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.07% 2.58g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, KRAFT, CORNNUTS, plain vs Roasted Almonds:

• Snacks, KRAFT, CORNNUTS, plain have 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Vitamin B1, 9.2 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B9 and 12.1 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain and Dry Roasted Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, KRAFT, CORNNUTS, plain vs Roasted Almonds:

• Snacks, KRAFT, CORNNUTS, plain have 7.4 times more Selenium and 188 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, 9.6 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Snacks, KRAFT, CORNNUTS, plain.

Comparison of macro-nutrients per 7 ounces:

• Snacks, KRAFT, CORNNUTS, plain have 5.8 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 3.4 times more Fat, 1.7 times more Saturated Fat, 4.3 times more Omega 6, 8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Snacks, KRAFT, CORNNUTS, plain.
• Both Snacks, KRAFT, CORNNUTS, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.