Comparing Nutrients in 100 calories Snacks, potato chips, fat-free, made with olestra VS Almonds

Weight per 100 calories

• Snacks, potato chips, fat-free, made with olestra: 36.5g
• Almonds: 17.3g

Almonds have 2.1 times more energy per unit of mass than Snacks, potato chips, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

Which food has more nutrients per 100 calories - Snacks, potato chips, fat-free, made with olestra or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.75g	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	NA	0.026% 0.019g	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	6.53% 2.5g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.16% 0.36mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.44% 0.058mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.57% 30.3μg	1.9% 7.6μg	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	11.5% 10.3mg	0% 0mg	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	0% 0mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19.8% 0.18mg	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	11% 0.88mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6% 25mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	12.2% 0.28mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	12.5% 423mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	0.6% 0.33μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snacks, potato chips, fat-free, made with olestra vs Almonds:

• Snacks, potato chips, fat-free, made with olestra have 3.4 times more Vitamin B1, 2.6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 10.8 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Snacks, potato chips, fat-free, made with olestra vs Almonds:

• Snacks, potato chips, fat-free, made with olestra have 1.4 times more Iron, 3.3 times more Potassium, 1170.7 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 3.6 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Almonds have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snacks, potato chips, fat-free, made with olestra have 6.4 times more Carbohydrate than Almonds.
• While Almonds contain 33.8 times more Fat, 7.5 times more Saturated Fat, 21.2 times more Omega 6, more Sugars and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Almonds have similar amounts of Energy and Fiber per 100 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.