Comparing Nutrients in 14 ounces Snacks, potato chips, barbecue-flavor VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, barbecue-flavor	5%	53%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	66.7% 1933kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	127% 123g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	49.6% 16g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	278% 47g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	57% 74g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	NA	% 17.7g	g per day for Men 19-50 years
Fiber	39.7% 15g	103% 39.3g	38g per day for Men 19-50 years
Protein	46% 26g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	63.5% 254μg	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	275% 248mg	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	117% 17.5mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	67.5% 5.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	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	82.2% 575mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	138% 4707mg	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	144% 2163mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have more Vitamin A, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6 times more Vitamin B2 and 5.4 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have 1.8 times more Potassium and 28.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 8 times more Selenium and 3 times more Zinc than Snacks, potato chips, barbecue-flavor.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, barbecue-flavor have 74 times more Omega 3 and 3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 2.6 times more Fiber and 3.3 times more Protein than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Blanched Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 14 oz.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.