Comparing Nutrients in 7 ounces Snacks, sesame sticks, wheat-based, unsalted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Energy	37% 1074kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	120% 1.92g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	192% 32.6g	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	71% 92g	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	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11% 43.7μg	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, sesame sticks, wheat-based, unsalted	Almonds	Recommended Dietary Allowance
Calcium	33.7% 337mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	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	18.4% 1.47mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	39% 274mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, sesame sticks, wheat-based, unsalted vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted 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, sesame sticks, wheat-based, unsalted vs Almonds:

• Snacks, sesame sticks, wheat-based, unsalted have 4.2 times more Selenium and 29 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Calcium, 2.5 times more Copper, 5 times more Iron, 6 times more Magnesium, 2.4 times more Manganese, 3.5 times more Phosphorus, 4.1 times more Potassium and 2.7 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, sesame sticks, wheat-based, unsalted have 1.7 times more Saturated Fat, 323.3 times more Omega 3, 1.3 times more Omega 6 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat and 1.9 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Almonds have similar amounts of Energy per 7 oz.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.