Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Roasted Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	82% 2373kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	127% 123g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	73.4% 1.17g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	278% 47g	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	171% 222g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	30% 21.7g	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	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	46% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	114% 1.5mg	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	63.5% 254μg	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	275% 248mg	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	117% 17.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	106% 1064mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	109% 0.98mg	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	185% 15mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	66.4% 1.53mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	138% 4707mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.27% 9.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, potato chips, barbecue-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Snacks, potato chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, potato chips, barbecue-flavor:

• 14 ounces of Roasted Almonds have 10.1 times more Vitamin B2 and 5.4 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While 14 oz of Snacks, potato chips, barbecue-flavor contain more Vitamin A, 2.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, potato chips, barbecue-flavor:

• 14 ounces of Roasted Almonds have 8.4 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 4.8 times more Magnesium, 5.8 times more Manganese, 3.2 times more Phosphorus, 5 times more Selenium and 3.4 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While 14 oz of Snacks, potato chips, barbecue-flavor contain 1.7 times more Potassium and 181.7 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.2 times more Energy, 1.7 times more Fat, 2.9 times more Fiber and 3.2 times more Protein than Snacks, potato chips, barbecue-flavor.
• While 14 oz of Snacks, potato chips, barbecue-flavor contain 29.6 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, barbecue-flavor offer comparable quantities of Saturated Fat, Omega 6 and Sugars per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3