Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, unsaltedVS Almonds

Weight per 300 calories

Snacks, corn-based, extruded, chips, unsalted

54g

Almonds

51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, unsalted or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, corn-based, extruded, chips, unsalted

54%

41%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Snacks, corn-based, extruded, chips, unsaltedvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18.5%18g

Fat

26.7%26g

18 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.3%2.34g

Saturated Fat

6.16%1.97g

2.34 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

0.097%0.002g

0.32 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52.2%8.9g

Omega 6

37.6%6.4g

8.9 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23.8%31g

Carbohydrate

8.6%11g

31 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.05%0.76g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.24%2.37g

Fiber

17%6.48g

2.37 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.55g

Protein

19.6%11g

3.55 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, corn-based, extruded, chips, unsaltedvs Almonds

0.24%2.15μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.15 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.3%0.075mg

Vitamin B1

8.85%0.11mg

Thiamine

0.075 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.63%0.086mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.086 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5%0.8mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.8 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.7%0.11mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.11 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.94%3.77μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

3.77 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.2%1.08mg

Vitamin C

0%0mg

Ascorbic acid

1.08 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.9%0.73mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.73 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15%18μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, corn-based, extruded, chips, unsaltedvs Almonds

6.68%66.8mg

Calcium

14%139mg

66.8 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg

Copper

59.4%0.53mg

0.13 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.4%0.92mg

Iron

24%1.92mg

0.92 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.98%37.7mg

Magnesium

33.3%140mg

37.7 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg

Phosphorus

35.6%249mg

99 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.93%100mg

Potassium

11%380mg

100 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.56%3.6μg

Selenium

3.86%2.12μg

3.6 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.08mg

Sodium

0.035%0.52mg

8.08 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.16%0.46mg

Zinc

14.7%1.6mg

0.46 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.015%0.54g

Water

0.062%2.3g

0.54 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, unsalted vs Almonds:

Snacks, corn-based, extruded, chips, unsalted have 1.6 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 1.4 times more Vitamin B1, 6.8 times more Vitamin B2, 2.4 times more Vitamin B3, 6 times more Vitamin B9 and 18.1 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
Both Snacks, corn-based, extruded, chips, unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, unsalted vs Almonds:

Snacks, corn-based, extruded, chips, unsalted have 1.7 times more Selenium than Almonds.
While Almonds contain 2.1 times more Calcium, 4 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 2.5 times more Phosphorus, 3.8 times more Potassium and 3.5 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 300 calories:

Snacks, corn-based, extruded, chips, unsalted have 206.9 times more Omega 3, 1.4 times more Omega 6 and 2.8 times more Carbohydrate than Almonds.
While Almonds contain 1.4 times more Fat, 3 times more Sugars, 2.7 times more Fiber and 3.1 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
Both Snacks, corn-based, extruded, chips, unsalted and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Snacks, corn-based, extruded, chips, unsalted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, corn-based, extruded, chips, unsaltedVS Rice SakeAlmondsVS Rice SakeSnacks, corn-based, extruded, chips, unsaltedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, unsaltedVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, unsalted or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: