Comparing Nutrients in 14 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	67% 1949kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	86.4% 83.8g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 267g	64% 83.4g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	26.6% 19.3g	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	0.71% 0.52g	0.055% 0.04g	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	% 0.64g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 27.4g	% 19g	g per day for Men 19-50 years
Fiber	92% 35g	114% 43.3g	38g per day for Men 19-50 years
Protein	56.3% 31.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted 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	46.3% 0.56mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	41.5% 0.54mg	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	25% 99μg	54.6% 218μg	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	186% 28mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	485% 4.36mg	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	86.3% 6.9mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	385% 8.86mg	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	126% 881mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	112% 1679mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Almonds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 59.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B9 and 3.4 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Almonds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 6.1 times more Selenium and 141 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.4 times more Calcium, 4.8 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 9.3 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Fat, 1.9 times more Saturated Fat, 2 times more Omega 6 and 2.6 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Dry Roasted Almonds have similar amounts of Energy and Fiber per 14 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.