Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	82% 2373kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	207% 35g	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	199% 259g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	5.47% 3.97g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 19g	% 3.37g	g per day for Men 19-50 years
Fiber	114% 43.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	149% 83g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	65% 0.85mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	106% 1064mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	231% 2.08mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	88.8% 9.76mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.22% 8.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 12 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B9 and 6.8 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 1.5 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.4 times more Selenium and 5 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 4.9 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 109.6 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 14 oz.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.