Comparing Nutrients in 100 calories Snacks, corn-based, extruded, chips, barbecue-flavor VS Roasted Almonds

Weight per 100 calories

• Snacks, corn-based, extruded, chips, barbecue-flavor: 19g
• Roasted Almonds: 16.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Snacks, corn-based, extruded, chips, barbecue-flavor or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, chips, barbecue-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.25g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.27% 10.7g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, barbecue-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.97% 0.31mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.55% 0.027mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.75% 0.023mg	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	1.86% 7.46μg	2.3% 9.2μg	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	0.36% 0.33mg	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	26.6% 4mg	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, corn-based, extruded, chips, barbecue-flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	20.4% 0.18mg	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	3.7% 0.29mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	6.43% 0.15mg	16.2% 0.37mg	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	5.65% 39.6mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.43% 0.78μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	9.73% 146mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.006% 0.23g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, chips, barbecue-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 1.9 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Vitamin B2, 1.9 times more Vitamin B3 and 2 times more Vitamin B5 than Snacks, corn-based, extruded, chips, barbecue-flavor.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Snacks, corn-based, extruded, chips, barbecue-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 2.3 times more Selenium and 290.8 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 5.8 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.7 times more Zinc than Snacks, corn-based, extruded, chips, barbecue-flavor.

Comparison of macro-nutrients per 100 calories:

• Snacks, corn-based, extruded, chips, barbecue-flavor have 1.2 times more Saturated Fat, 140.6 times more Omega 3, 1.3 times more Omega 6 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Fat, 1.8 times more Fiber and 2.6 times more Protein than Snacks, corn-based, extruded, chips, barbecue-flavor.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Snacks, corn-based, extruded, chips, barbecue-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.