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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Roasted Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	82% 2373kcal	73% 2111kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	185% 31.4g	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	164% 214g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.8% 1.3g	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	0.055% 0.04g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.3g	g per day for Men 19-50 years
Fiber	114% 43.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	149% 83g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, potato chips, plain, 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	70.4% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	162% 2.1mg	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	54.6% 218μg	28.8% 115μg	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	95% 85.7mg	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	277% 41.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	106% 1064mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 243μg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	74.2% 1.7mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	140% 4747mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	139% 2092mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, potato chips, plain, salted per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Snacks, potato chips, plain, salted 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, plain, salted:

• 14 ounces of Roasted Almonds have 13.6 times more Vitamin B2, 1.9 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, potato chips, plain, salted.
• While 14 oz of Snacks, potato chips, plain, salted contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Almonds have 12.8 times more Calcium, 4.7 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 5.2 times more Manganese, 3.1 times more Phosphorus and 3 times more Zinc than Snacks, potato chips, plain, salted.
• While 14 oz of Snacks, potato chips, plain, salted contain 1.7 times more Potassium and 175.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, plain, salted contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.5 times more Fat, 1.2 times more Saturated Fat, 1.6 times more Omega 6, 14.7 times more Sugars, 3.5 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• While 14 oz of Snacks, potato chips, plain, salted contain 35.8 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, plain, salted offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3