Comparing Nutrients in 14 ounces Almonds VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	79.2% 2298kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	207% 269g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.2% 0.87g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	150% 84g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	9.92% 39.7μg	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	113% 102mg	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	678% 102mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	107% 1068mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	153% 1.4mg	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	184% 14.7mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	109% 766mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Potato chips, without salt, reduced fat:

• Almonds have 4.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.7 times more Vitamin E than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Potato chips, without salt, reduced fat have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Potato chips, without salt, reduced fat:

• Almonds have 12.8 times more Calcium, 3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.4 times more Potassium and 2 times more Selenium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.4 times more Fat, 19.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Potato chips, without salt, reduced fat have similar amounts of Energy, Saturated Fat and Omega 6 per 14 oz.
• Both Almonds as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.