Comparing Nutrients in 100 calories Snacks, corn-based, extruded, cones, plain VS Blanched Almonds

Weight per 100 calories

• Snacks, corn-based, extruded, cones, plain: 19.6g
• Blanched Almonds: 17g

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, cones, plain or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.27g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.78g	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% 0g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	0.57% 0.22g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	2.03% 1.14g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.35% 3.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.23% 0.063mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.88% 0.044mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	1.5% 0.019mg	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	0.15% 0.59μg	2.08% 8.3μg	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	27% 4.03mg	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, cones, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.059% 0.59mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0.87% 0.008mg	19.3% 0.17mg	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	6.23% 0.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.16mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	13.5% 0.31mg	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	1.23% 8.63mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.75μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	13.4% 200mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	0.37% 0.041mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.011% 0.39g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, corn-based, extruded, cones, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, cones, plain have 1.9 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 14.1 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Blanched Almonds have similar amounts of Vitamin B5 per 100 kcal.
• Both Snacks, corn-based, extruded, cones, plain as well as Blanched 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, cones, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, cones, plain have 1.4 times more Selenium and 62.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 68 times more Calcium, 22.2 times more Copper, 21.1 times more Magnesium, 18.2 times more Manganese, 9.4 times more Phosphorus, 7 times more Potassium and 12.2 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Blanched Almonds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, corn-based, extruded, cones, plain have 6.7 times more Saturated Fat and 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 13.7 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Snacks, corn-based, extruded, cones, plain as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.