Comparing Nutrients in 14 ounces Blanched Almonds VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	80.7% 2342kcal	69% 2004kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	78.2% 25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	246% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	199% 259g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	22.3% 16g	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	2.2% 1.6g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 10.2g	g per day for Men 19-50 years
Fiber	103% 39.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	152% 85g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	77% 1mg	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	16% 63.5μg	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	3.1% 2.78mg	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	240% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	94% 937mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	62% 0.56mg	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	42% 3.37mg	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	131% 3.02mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Blanched Almonds have 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Blanched Almonds have 9.1 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 6.7 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium and 3.3 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.6 times more Selenium and 28.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.1 times more Fat, 3.7 times more Fiber and 4 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.6 times more Saturated Fat, 10.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Energy, Omega 6 and Sugars per 14 oz.
• Both Blanched Almonds as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.