Comparing Nutrients in 14 ounces Snack, potato chips, made from dried potatoes, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Almonds	Recommended Dietary Allowance
Energy	74.6% 2163kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	360% 61.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 220g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	4.16% 3g	24% 17.3g	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	0.93% 0.67g	0.6% 0.44g	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	% 0.28g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 15.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	43.7% 175μg	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	5.3% 4.76mg	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	363% 54.5mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	455% 4.1mg	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	39.7% 3.18mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.4% 437mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	74.4% 2528mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snack, potato chips, made from dried potatoes, plain vs Almonds:

• Snack, potato chips, made from dried potatoes, plain have 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 16.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snack, potato chips, made from dried potatoes, plain vs Almonds:

• Snack, potato chips, made from dried potatoes, plain have 529 times more Sodium than Almonds.
• While Almonds contain 15.8 times more Calcium, 7.6 times more Copper, 4.6 times more Iron, 6.8 times more Magnesium, 8.4 times more Manganese, 4.4 times more Phosphorus, 10.3 times more Selenium and 5.4 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, potato chips, made from dried potatoes, plain have 2.3 times more Saturated Fat, 17.7 times more Omega 3, 1.3 times more Omega 6 and 2.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat, 5.7 times more Sugars, 4.3 times more Fiber and 4.6 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Almonds have similar amounts of Energy per 14 oz.
• Both Snack, potato chips, made from dried potatoes, plain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.