Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Energy	72.7% 2108kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	57% 74g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.65g	% 17.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	103% 39.3g	38g per day for Men 19-50 years
Protein	16% 9.05g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	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	34.7% 139μg	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	142% 127mg	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	133% 20mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	453% 4.08mg	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	48% 3.85mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	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	44.2% 310mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, plantain chips, salted vs Blanched Almonds:

• Snacks, plantain chips, salted have more Vitamin A, 3.5 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 17.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 4.7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Blanched Almonds:

• Snacks, plantain chips, salted have 10.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 26.2 times more Calcium, 5.2 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 6.6 times more Manganese, 6.2 times more Phosphorus, 8 times more Selenium and 8 times more Zinc than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Blanched Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, plantain chips, salted have 2.1 times more Saturated Fat, 19.5 times more Omega 3 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 5 times more Sugars, 2.8 times more Fiber and 9.4 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Blanched Almonds have similar amounts of Energy and Omega 6 per 14 oz.
• Both Snacks, plantain chips, salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.