Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Almonds	Recommended Dietary Allowance
Energy	26% 756kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	121% 157g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	32.2% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	41% 165μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	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	41.4% 3.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	32% 224mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	227% 3403mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Almonds:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.9 times more Vitamin B9 than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Almonds:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.4 times more Selenium and 1715 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 7.7 times more Magnesium, 4.3 times more Phosphorus, 5 times more Potassium and 3.7 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 20 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 14.3 times more Fat, 5.1 times more Saturated Fat, 10.7 times more Omega 6, 4.5 times more Fiber and 2.3 times more Protein than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.