Comparing Nutrients in 100 grams Snacks, corn-based, extruded, onion-flavor VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 499kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.34g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	16% 21g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	10.5% 0.14mg	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	27.5% 110μg	13.8% 55μg	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	2% 1.8mg	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	18% 2.7mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	122% 1.1mg	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	46.5% 3.72mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	97% 2.23mg	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	10.3% 72mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	63.3% 950mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, corn-based, extruded, onion-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 2.9 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 8.9 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, corn-based, extruded, onion-flavor vs Roasted Almonds:

• Snacks, corn-based, extruded, onion-flavor have 5.3 times more Selenium and 316.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 9.3 times more Copper, 10 times more Magnesium, 11 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium and 10 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, onion-flavor have 13 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 4.3 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Dry Roasted Almonds have similar amounts of Energy, Saturated Fat and Sugars per 100 g.
• Both Snacks, corn-based, extruded, onion-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.