Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Energy	26.3% 762kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.78g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	123% 160g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	0.85% 0.62g	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	% 1.37g	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	35.6% 20g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, 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	70% 0.84mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	82.4% 329μg	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	4.63% 4.17mg	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	6.2% 0.93mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	114% 9.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	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	36.3% 254mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13% 443mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	164% 2461mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 54.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 1.2 times more Iron and 1240 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.6 times more Copper, 9.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, salted have 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 17 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.