Comparing Nutrients in 500 calories AlmondsVS Snacks, corn-based, extruded, onion-flavor

Weight per 500 calories

Almonds

86.4g

Snacks, corn-based, extruded, onion-flavor

100g

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

Which food has more nutrients per 500 calories - Almonds or Snacks, corn-based, extruded, onion-flavor?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Snacks, corn-based, extruded, onion-flavor

41%

53%

500 kcal ▼

Macro Nutrients

Almondsvs Snacks, corn-based, extruded, onion-flavor

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

23.3%22.6g

43 gvs22.6 g

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

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10.3%3.3g

Saturated Fat

13.6%4.35g

3.3 gvs4.35 g

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

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0.16%0.003g

Omega 3

8.14%0.13g

0.003 gvs0.13 g

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

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62.6%10.6g

Omega 6

17.7%3g

10.6 gvs3 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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14.3%18.6g

Carbohydrate

50%65.2g

18.6 gvs65.2 g

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

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5.2%3.76g

Sugars

6.68%4.84g

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

3.76 gvs4.84 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

10.3%3.9g

10.8 gvs3.9 g

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

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32.6%18.3g

Protein

13.8%7.7g

18.3 gvs7.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Snacks, corn-based, extruded, onion-flavor

0%0μg

Vitamin A

0.89%8μg

RAE, retinol activity equivalents

0 μgvs8 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

14.8%0.18mg

Vitamin B1

18.4%0.22mg

Thiamine

0.18 mgvs0.22 mg

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

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75.6%0.98mg

Vitamin B2

24%0.31mg

Riboflavin

0.98 mgvs0.31 mg

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

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19.5%3.12mg

Vitamin B3

20%3.2mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs3.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.13%0.41mg

Vitamin B5

5.25%0.26mg

Pantothenic acid

0.41 mgvs0.26 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.1%0.12mg

Vitamin B6

11.4%0.15mg

Pyridoxine

0.12 mgvs0.15 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

27.6%110μg

Folates and Folic Acid

38 μgvs110 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

2%1.8mg

Ascorbic acid

0 mgvs1.8 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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148%22mg

Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

22 mgvs2.7 mg

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

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0%0μg

Vitamin K

4.26%5.1μg

Phytomenadione or phylloquinone

0 μgvs5.1 μg

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

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Minerals

Almondsvs Snacks, corn-based, extruded, onion-flavor

23.2%232mg

Calcium

2.9%29mg

232 mgvs29 mg

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

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99%0.89mg

Copper

13%0.12mg

0.89 mgvs0.12 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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40%3.2mg

Iron

46.6%3.73mg

3.2 mgvs3.73 mg

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

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55.5%233mg

Magnesium

6.7%28mg

233 mgvs28 mg

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

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82%1.9mg

Manganese

8.8%0.2mg

1.9 mgvs0.2 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

10.3%72mg

415 mgvs72 mg

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

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18.6%633mg

Potassium

4.2%143mg

633 mgvs143 mg

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

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6.44%3.54μg

Selenium

19.3%10.6μg

3.54 μgvs10.6 μg

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

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0.058%0.86mg

Sodium

63.5%952mg

0.86 mgvs952 mg

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

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24.5%2.7mg

Zinc

3%0.33mg

2.7 mgvs0.33 mg

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

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0.1%3.8g

Water

0.054%2g

3.8 gvs2 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Snacks, corn-based, extruded, onion-flavor:

Almonds have 3.2 times more Vitamin B2, 1.5 times more Vitamin B5 and 8.2 times more Vitamin E than Snacks, corn-based, extruded, onion-flavor.
While Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almonds.
Both Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Snacks, corn-based, extruded, onion-flavor:

Almonds have 8 times more Calcium, 7.5 times more Copper, 8.3 times more Magnesium, 9.3 times more Manganese, 5.8 times more Phosphorus, 4.4 times more Potassium and 8.1 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
While Snacks, corn-based, extruded, onion-flavor contain 3 times more Selenium and 1102.3 times more Sodium than Almonds.
Both Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 1.9 times more Fat, 3.5 times more Omega 6, 2.8 times more Fiber and 2.4 times more Protein than Snacks, corn-based, extruded, onion-flavor.
While Snacks, corn-based, extruded, onion-flavor contain 1.3 times more Saturated Fat, 50.3 times more Omega 3, 3.5 times more Carbohydrate and 1.3 times more Sugars than Almonds.
Both Almonds and Snacks, corn-based, extruded, onion-flavor have similar amounts of Energy per 500 kcal.
Both Almonds as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsSnacks, corn-based, extruded, onion-flavorVS Blanched AlmondsAlmondsVS Snacks, KRAFT, CORNNUTS, plainSnacks, corn-based, extruded, onion-flavorVS Snacks, KRAFT, CORNNUTS, plain

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Snacks, corn-based, extruded, onion-flavor

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Snacks, corn-based, extruded, onion-flavor?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: