Comparing Nutrients in 14 ounces Blanched Almonds VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Blanched Almonds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	80.7% 2342kcal	74.6% 2163kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	360% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	169% 220g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	4.16% 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% 0g	0.93% 0.67g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	152% 85g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snack, potato chips, made from dried potatoes, plain	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	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	151% 1.96mg	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	19% 75.4μg	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	5.3% 4.76mg	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	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	94% 937mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	60% 0.54mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	45% 1.03mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	74.4% 2528mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snack, potato chips, made from dried potatoes, plain:

• Blanched Almonds have 10.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.7 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Snack, potato chips, made from dried potatoes, plain:

• Blanched Almonds have 13.9 times more Calcium, 7.6 times more Copper, 4.1 times more Iron, 6.7 times more Magnesium, 7.1 times more Manganese, 4.4 times more Phosphorus, 8 times more Selenium and 5.1 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 27.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Fat, 6.1 times more Sugars, 3.4 times more Fiber and 4.6 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.2 times more Saturated Fat, 13.3 times more Omega 3 and 3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Energy and Omega 6 per 14 oz.
• Both Blanched Almonds as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.