Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Almonds

Weight per 300 calories

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

83g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Snacks, pretzels, hard, whole-wheat including both salted and unsalted, which is very high in comparison to other foods. Snacks, pretzels, hard, whole-wheat including both salted and unsalted having high energy density.

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

11%

83%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, whole-wheat including both salted and 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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2.22%2.15g

Fat

26.7%26g

2.15 gvs26 g

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

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1.45%0.46g

Saturated Fat

6.16%1.97g

0.46 gvs1.97 g

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

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2.07%0.033g

Omega 3

0.097%0.002g

0.033 gvs0.002 g

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

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3.85%0.65g

Omega 6

37.6%6.4g

0.65 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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52%67.4g

Carbohydrate

8.6%11g

67.4 gvs11 g

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

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Sugars

3.1%2.25g

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

NA 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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16.8%6.4g

Fiber

17%6.48g

6.4 gvs6.48 g

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

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16.4%9.2g

Protein

19.6%11g

9.2 gvs11 g

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

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Vitamins

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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30.4%0.36mg

Vitamin B1

8.85%0.11mg

Thiamine

0.36 mgvs0.11 mg

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

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18.6%0.24mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.24 mgvs0.59 mg

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

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34%5.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs1.87 mg

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

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13.5%0.67mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.67 mgvs0.24 mg

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

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17.5%0.23mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.23 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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11%44.8μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

44.8 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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0.92%0.83mg

Vitamin C

0%0mg

Ascorbic acid

0.83 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Almonds

2.32%23.2mg

Calcium

14%139mg

23.2 mgvs139 mg

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

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25.8%0.23mg

Copper

59.4%0.53mg

0.23 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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28%2.23mg

Iron

24%1.92mg

2.23 mgvs1.92 mg

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

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5.9%25mg

Magnesium

33.3%140mg

25 mgvs140 mg

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

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96%2.2mg

Manganese

49%1.13mg

2.2 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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14.8%104mg

Phosphorus

35.6%249mg

104 mgvs249 mg

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

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10.5%356mg

Potassium

11%380mg

356 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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11.2%168mg

Sodium

0.035%0.52mg

168 mgvs0.52 mg

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

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4.67%0.51mg

Zinc

14.7%1.6mg

0.51 mgvs1.6 mg

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

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0.087%3.23g

Water

0.062%2.3g

3.23 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, pretzels, hard, whole-wheat including both salted and unsalted vs Almonds:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.4 times more Vitamin B1, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Almonds.
While Almonds contain 2.4 times more Vitamin B2 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Almonds:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2 times more Manganese and 324.7 times more Sodium than Almonds.
While Almonds contain 6 times more Calcium, 2.3 times more Copper, 5.6 times more Magnesium, 2.4 times more Phosphorus and 3.1 times more Zinc than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Almonds have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 6 times more Carbohydrate than Almonds.
While Almonds contain 12 times more Fat, 4.2 times more Saturated Fat and 9.8 times more Omega 6 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cracker brown rice, plainAlmondsVS Snacks, rice cracker brown rice, plainSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: