Comparing Nutrients in 14 ounces Almonds VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Almonds	Salted Soy Chips	Recommended Dietary Allowance
Energy	79.2% 2298kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	13.7% 4.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	84.5% 14.4g	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	162% 211g	130g per day for Men 19-50 years
Sugars	24% 17.3g	9.85% 7.14g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	150% 84g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Almonds	Salted Soy Chips	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	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	157% 2.04mg	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	238% 953μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Salted Soy Chips	Recommended Dietary Allowance
Calcium	107% 1068mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	1083% 9.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	352% 8.1mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	223% 3342mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Salted Soy Chips:

• Almonds have 3.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 25.4 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 1.6 times more Vitamin B1, 3 times more Vitamin B5, 3.7 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Salted Soy Chips:

• Almonds have 1.6 times more Calcium, 1.6 times more Magnesium, 68.7 times more Phosphorus, 104.7 times more Potassium and 2.1 times more Zinc than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 2.4 times more Copper, 1.4 times more Iron, 3 times more Selenium and 842 times more Sodium than Almonds.
• Both Almonds and Salted Soy Chips or Crisps Snacks have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 6.8 times more Fat, 3.5 times more Saturated Fat, 3.4 times more Omega 6, 2.4 times more Sugars and 3.6 times more Fiber than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 132.7 times more Omega 3, 2.5 times more Carbohydrate and 1.3 times more Protein than Almonds.
• Both Almonds as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.