Comparing Nutrients in 100 calories Blanched Almonds VS Snacks, potato chips, barbecue-flavor

Weight per 100 calories

• Blanched Almonds: 17g
• Snacks, potato chips, barbecue-flavor: 20.5g

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

Which food has more nutrients per 100 calories - Blanched Almonds or Snacks, potato chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	8.83% 11.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	1.55% 1.12g	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% 0g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	2.05% 0.78g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	1.88% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	5.92% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	3.3% 13μg	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	14.2% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	4% 40mg	0.66% 6.57mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.64% 0.051mg	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	6.95% 0.56mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	2.84% 12mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	3.44% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	7.16% 244mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.15% 0.082μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	7.46% 112mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	1.83% 0.2mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.014% 0.51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Snacks, potato chips, barbecue-flavor:

• Blanched Almonds have 4.9 times more Vitamin B2 and 4.4 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Snacks, potato chips, barbecue-flavor:

• Blanched Almonds have 6.1 times more Calcium, 3.4 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 2.7 times more Phosphorus and 2.5 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 2.2 times more Potassium and 34.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 1.4 times more Fat, 2.2 times more Fiber and 2.7 times more Protein than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 89.7 times more Omega 3, 3.6 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, barbecue-flavor have similar amounts of Energy, Saturated Fat and Omega 6 per 100 kcal.
• Both Blanched Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.