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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	79.2% 2298kcal	73% 2111kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	185% 31.4g	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	164% 214g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	131% 49.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	150% 84g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, plain, 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	70.4% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	162% 2.1mg	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	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	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, plain, salted	Recommended Dietary Allowance
Calcium	107% 1068mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	103% 0.93mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	74.2% 1.7mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	140% 4747mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	139% 2092mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.2% 7.4g	3700g per day for Men 19-50 years

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

• Almonds have 12.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, potato chips, plain, salted have similar amounts of Vitamin B1 per 14 oz.
• Both Almonds as well as Snacks, potato chips, plain, 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, plain, salted:

• Almonds have 12.8 times more Calcium, 4.4 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Selenium and 2.9 times more Zinc than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.6 times more Potassium and 527 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Fat, 1.6 times more Omega 6, 13.2 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 119.3 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, plain, salted have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.