Comparing Nutrients in 14 ounces Roasted Almonds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	82% 2373kcal	70.8% 2052kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	553% 8.85g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	110% 18.6g	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	177% 230g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	53.4% 38.7g	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	114% 43.3g	38g per day for Men 19-50 years
Protein	149% 83g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	137% 6.83mg	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	86.3% 345μg	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	53.4% 48mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	106% 1064mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	191% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	208% 4.8mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	148% 5025mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dry Roasted Almonds have 9.1 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.9 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 2.9 times more Vitamin B1, 5.4 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dry Roasted Almonds have 3.4 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus and 2.9 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.8 times more Potassium, 1.6 times more Selenium and 82 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.8 times more Fat, 2.2 times more Saturated Fat, 2.8 times more Omega 6 and 5.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 223.1 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy and Fiber per 14 oz.
• Both Dry Roasted Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.