Comparing Nutrients in 100 grams Roasted Almonds VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Roasted Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	20.6% 598kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	54% 70g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	53.5% 38.8g	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	0.014% 0.01g	NA	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	37.4% 21g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	2.4% 0.031mg	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	13.8% 55μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.3% 0.32μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	159% 24mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	27% 268mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.1μg	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	46.6% 3.73mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	19.7% 0.45mg	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	67.3% 471mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snack, Pretzel, hard chocolate coated per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Roasted Almonds have 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B6 and 38.5 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain more Vitamin A, 4.7 times more Vitamin B1, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Snack, Pretzel, hard chocolate coated:

• 100 grams of Roasted Almonds have 1.9 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 8 times more Magnesium, 4.9 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium and 2.5 times more Zinc than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 7.3 times more Selenium and 164.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.3 times more Energy, 3 times more Fat, 5.1 times more Omega 6, 3.1 times more Fiber and 3 times more Protein than Snack, Pretzel, hard chocolate coated.
• While 100 g of Snack, Pretzel, hard chocolate coated contain 2.1 times more Saturated Fat, 29.8 times more Omega 3, 3.3 times more Carbohydrate and 8 times more Sugars than Dry Roasted Almonds.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3