Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Roasted Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	82% 2373kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	16.6% 5.33g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	47.3% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	208% 271g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	26% 19g	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	0.055% 0.04g	7.4% 5.36g	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	% 0.04g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	149% 83g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	33.3% 0.43mg	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	54.6% 218μg	134% 536μg	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	632% 95mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	106% 1064mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	185% 15mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	113% 2.6mg	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	267% 1869mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	239% 131μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	226% 3389mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, pita chips, salted:

• Dry Roasted Almonds have 3.9 times more Vitamin B2, 1.2 times more Vitamin B6 and 3.4 times more Vitamin E than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 7.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, pita chips, salted:

• Dry Roasted Almonds have 15.8 times more Calcium, 7.8 times more Copper, 7.5 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus, 5.5 times more Potassium and 3.4 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 16.6 times more Selenium and 284.7 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, pita chips, salted have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 3.5 times more Fat, 3 times more Saturated Fat, 6.4 times more Omega 6, 2.9 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 9.9 times more Omega 3, 3.2 times more Carbohydrate and 135 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, pita chips, salted have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Almonds as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.