Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	73.8% 2139kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	57% 74g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	25.3% 18.4g	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% 0g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 17.7g	g per day for Men 19-50 years
Fiber	41.8% 16g	103% 39.3g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	35% 0.46mg	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	7.94% 31.8μg	48.6% 194μg	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	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	191% 28.7mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	54.8% 548mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	317% 7.3mg	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	110% 770mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6.1 times more Vitamin B9 and 3.3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 2.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 10.2 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus, 4.6 times more Potassium and 2.3 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, plain have 69.5 times more Omega 3, 1.3 times more Omega 6 and 3.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat, 17.1 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Blanched Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.