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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Blanched Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	80.7% 2342kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	207% 269g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	152% 85g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	174% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	94% 937mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	77% 2616mg	204% 6922mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Potato chips, without salt, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 2.6 times more Vitamin B2, 4.9 times more Vitamin B9 and 4.3 times more Vitamin E than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 2 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Potato chips, without salt, reduced fat provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Blanched Almonds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 11.2 times more Calcium, 3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 2.9 times more Zinc than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 2.6 times more Potassium and 2.5 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.2 times more Energy, 2.5 times more Fat, 21 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• While 14 oz of Potato chips, without salt, reduced fat contain 47.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Potato chips, without salt, reduced fat offer comparable quantities of Saturated Fat and Omega 6 per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3