Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Blanched Almonds	Snacks, banana chips	Recommended Dietary Allowance
Energy	80.7% 2342kcal	71% 2060kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	359% 115g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	178% 232g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	193% 140g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	152% 85g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	79.4% 1.03mg	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	14% 55.6μg	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	27.8% 25mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, banana chips	Recommended Dietary Allowance
Calcium	94% 937mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	90% 0.81mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	269% 6.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	62.6% 2127mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, banana chips per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, banana chips:

• 14 ounces of Blanched Almonds have 2.2 times more Vitamin B1, 41.8 times more Vitamin B2, 4.9 times more Vitamin B3, 3.5 times more Vitamin B9 and 99 times more Vitamin E than Snacks, banana chips.
• While 14 oz of Snacks, banana chips contain 2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of Snacks, banana chips have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, banana chips:

• 14 ounces of Blanched Almonds have 13.1 times more Calcium, 5 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 8.6 times more Phosphorus, 1.2 times more Potassium, 2.1 times more Selenium and 4 times more Zinc than Snacks, banana chips.
• Both Blanched Almonds and Snacks, banana chips contain similar levels of Manganese per 14 ounces.
• 14 ounces of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Fat, 19.9 times more Omega 6, 1.3 times more Fiber and 9.3 times more Protein than Snacks, banana chips.
• While 14 oz of Snacks, banana chips contain 7.3 times more Saturated Fat, 3.1 times more Carbohydrate and 7.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, banana chips offer comparable quantities of Energy per 14 ounces.
• Both Blanched Almonds as well as Snacks, banana chips provide inadequate amounts of Omega 3 in 14 ounces.