Comparing Nutrients in 14 ounces Almonds VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	79.2% 2298kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	145% 140g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	68% 21.8g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	280% 47.6g	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	163% 212g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.86% 1.35g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.35g	g per day for Men 19-50 years
Fiber	131% 49.6g	44% 16.7g	38g per day for Men 19-50 years
Protein	150% 84g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, lightly 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	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	64.7% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	199% 2.6mg	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	57.5% 230μg	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	120% 108mg	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	204% 30.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	107% 1068mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 243μg	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	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	82.5% 1.9mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	152% 5175mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.14% 5.36g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Almonds have 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, lightly salted have similar amounts of Energy and Omega 6 per 14 oz.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.