Comparing Nutrients in 100 grams Snacks, sesame sticks, wheat-based, unsalted VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.7% 541kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	9.08% 0.12mg	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	5.5% 22μg	6.75% 27μg	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	173% 26mg	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, sesame sticks, wheat-based, unsalted	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	106% 0.96mg	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	9.25% 0.74mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	107% 2.46mg	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	19.7% 138mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, sesame sticks, wheat-based, unsalted vs Oil Roasted Almonds:

• Snacks, sesame sticks, wheat-based, unsalted have 1.3 times more Vitamin B1 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Oil Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Snacks, sesame sticks, wheat-based, unsalted vs Oil Roasted Almonds:

• Snacks, sesame sticks, wheat-based, unsalted have 4.2 times more Selenium and 29 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Calcium, 2.4 times more Copper, 5 times more Iron, 6.1 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 3.9 times more Potassium and 2.6 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.

Comparison of macro-nutrients per 100 grams:

• Snacks, sesame sticks, wheat-based, unsalted have 1.5 times more Saturated Fat, more Omega 3, 1.2 times more Omega 6 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Fat and 1.9 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Oil Roasted Almonds have similar amounts of Energy per 100 g.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.