Comparing Nutrients in 100 calories Almonds VS Snacks, tortilla chips, taco-flavor

Weight per 100 calories

• Almonds: 17.3g
• Snacks, tortilla chips, taco-flavor: 21g

Almonds have 1.2 times more energy per 100g than Snacks, tortilla chips, taco-flavor. It has very high energy density when compared to other foods. Snacks, tortilla chips, taco-flavor having very high energy density.

Which food has more nutrients per 100 calories - Almonds or Snacks, tortilla chips, taco-flavor?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Almonds	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.02% 0.97g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	1.82% 0.029g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	10% 13g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.026% 0.019g	NA	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	1.1% 4.38μg	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	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	3.23% 32.3mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	4.3% 0.039mg	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	8% 0.64mg	5.26% 0.42mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	4.37% 18.3mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	4% 0.092mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	7.1% 49.8mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.33% 45.2mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.54% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.009% 0.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Snacks, tortilla chips, taco-flavor:

• Almonds have 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain more Vitamin A, 1.4 times more Vitamin B1 and 2.6 times more Vitamin B6 than Almonds.
• Both Almonds as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Snacks, tortilla chips, taco-flavor:

• Almonds have 1.4 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 2 times more Selenium and 949.3 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.7 times more Fat, 3.2 times more Omega 6, 2 times more Fiber and 2.2 times more Protein than Snacks, tortilla chips, taco-flavor.
• While Snacks, tortilla chips, taco-flavor contain 1.5 times more Saturated Fat, 56.3 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, tortilla chips, taco-flavor have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.