Comparing Nutrients in 7 ounces Snacks, Pretzels, gluten- free made with cornstarch and potato flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Roasted Almonds	Recommended Dietary Allowance
Energy	26.6% 772kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	120% 156g	32% 41.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	17.2% 6.55g	57% 21.6g	38g per day for Men 19-50 years
Protein	12.5% 7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	2.5% 0.03mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.23% 0.062mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	0.99% 3.97μg	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	0.66% 0.6mg	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	14% 2.12mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	11.4% 0.91mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	5.95% 41.7mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Roasted Almonds:

• Dry Roasted Almonds contain 5.1 times more Vitamin B1, 399 times more Vitamin B2, 15.7 times more Vitamin B3, 10.4 times more Vitamin B5, 2.7 times more Vitamin B6, 27.5 times more Vitamin B9 and 22.3 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Roasted Almonds:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 522.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 21.1 times more Copper, 8.1 times more Iron, 39.9 times more Magnesium, 34.3 times more Manganese, 22.4 times more Phosphorus, 10.3 times more Potassium and 36.8 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Dry Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 3.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 7.9 times more Fat, 21 times more Omega 6, 3.3 times more Fiber and 6 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Dry Roasted Almonds have similar amounts of Saturated Fat and Sugars per 7 oz.
• Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.