Comparing Nutrients in 100 grams Snacks, pretzels, hard, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Energy	13.2% 384kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	6% 4.35g	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	0.43% 0.31g	0.15% 0.11g	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	% 0.69g	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	18% 10g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.5% 166μg	11% 44μg	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	2.33% 2.1mg	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	3.13% 0.47mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	115% 1.03mg	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	57.3% 4.6mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.3% 128mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	6.56% 223mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	82.7% 1240mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 54.5 times more Vitamin E than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, pretzels, hard, plain, salted vs Almonds:

• Snacks, pretzels, hard, plain, salted have 1.2 times more Iron and 1240 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 6.6 times more Copper, 9.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Almonds have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, pretzels, hard, plain, salted have 21.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 17 times more Fat, 9.7 times more Saturated Fat, 10 times more Omega 6, 2 times more Sugars, 3.7 times more Fiber and 2.1 times more Protein than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.