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Comparing Nutrients in 500 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Blanched Almonds

Weight per 500 calories

Snacks, pretzels, hard, whole-wheat including both salted and unsalted
138g
Blanched Almonds
84.7g

Blanched 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 500 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, whole-wheat including both salted and unsalted
11%
6%
83%
Blanched Almonds
14%
75%
11%
500 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs Blanched Almonds
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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3.7%3.6g
Fat
46%44.5g
3.6 gvs44.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat
2.4%0.77g
Saturated Fat
10.5%3.35g
0.77 gvs3.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.45%0.055g
Omega 3
0.21%0.003g
0.055 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3
6.4%1.1g
Omega 6
61.6%10.5g
1.1 gvs10.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.4%112g
Carbohydrate
12%16g
112 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
NA
Sugars
5.4%3.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars
NA
Fructose
0%0g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.025g
NA gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Glucose
NA
Sucrose
%3.78g
NA gvs3.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose
28%10.6g
Fiber
22%8.4g
10.6 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
27.4%15.3g
Protein
32.4%18g
15.3 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
50.6%0.61mg
Vitamin B1
13.5%0.16mg
Thiamine
0.61 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31%0.4mg
Vitamin B2
46.3%0.6mg
Riboflavin
0.4 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
56.4%9.03mg
Vitamin B3
18.5%2.97mg
Niacin, nicotinic acid, niacinamide
9.03 mgvs2.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.4%1.12mg
Vitamin B5
5.32%0.27mg
Pantothenic acid
1.12 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
29%0.38mg
Vitamin B6
7.5%0.097mg
Pyridoxine
0.38 mgvs0.097 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7
18.6%74.6μg
Vitamin B9
10.4%41.5μg
Folates and Folic Acid
74.6 μgvs41.5 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 Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
1.53%1.4mg
Vitamin C
0%0mg
Ascorbic acid
1.4 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Snacks rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
134%20mg
Tocopherols and Tocotrienols
NA mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Snacks rich in Vitamin E
NA
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 Blanched Almonds
3.87%38.7mg
Calcium
20%200mg
38.7 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium
43%0.39mg
Copper
97%0.87mg
0.39 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Snacks rich in Copper
NA
Fluoride
NA
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 .

Find Snacks rich in Fluoride
46.4%3.7mg
Iron
34.7%2.78mg
3.7 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Snacks rich in Iron
9.87%41.4mg
Magnesium
54%227mg
41.4 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Snacks rich in Magnesium
160%3.68mg
Manganese
67.6%1.56mg
3.68 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum
24.7%173mg
Phosphorus
58.2%408mg
173 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus
17.5%594mg
Potassium
16.4%558mg
594 mgvs558 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium
NA
Selenium
4.93%2.7μg
NA μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium
18.7%280mg
Sodium
1.07%16mg
280 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium
7.8%0.86mg
Zinc
23%2.5mg
0.86 mgvs2.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc
0.15%5.4g
Water
0.1%3.82g
5.4 gvs3.82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water
Lets compare vitamin content per 500 calories of Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Blanched Almonds:
Comparing minerals per 500 calories for Snacks, pretzels, hard, whole-wheat including both salted and unsalted vs Blanched Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cracker brown rice, plainBlanched AlmondsVS Snacks, rice cracker brown rice, plainSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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