Comparing Nutrients in 14 ounces Almonds VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	79.2% 2298kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	16.6% 5.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	47.3% 8.03g	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	208% 271g	130g per day for Men 19-50 years
Sugars	24% 17.3g	26% 19g	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	7.4% 5.36g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	150% 84g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, pita chips, salted	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	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	33.3% 0.43mg	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	134% 536μg	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% 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	678% 102mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	107% 1068mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	113% 2.6mg	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	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	239% 131μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	226% 3389mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Snacks, pita chips, salted:

• Almonds have 3.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin E than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Snacks, pita chips, salted have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Snacks, pita chips, salted:

• Almonds have 15.8 times more Calcium, 7.3 times more Copper, 7.3 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus, 5.7 times more Potassium and 3.3 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 8.1 times more Selenium and 854 times more Sodium than Almonds.
• Both Almonds and Snacks, pita chips, salted have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.3 times more Energy, 3.3 times more Fat, 2.8 times more Saturated Fat, 6.1 times more Omega 6, 3.3 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 33 times more Omega 3, 3.2 times more Carbohydrate and 12.3 times more Fructose than Almonds.
• Both Almonds and Snacks, pita chips, salted have similar amounts of Sugars per 14 oz.
• Both Almonds as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.