Comparing Nutrients in 14 ounces Snacks, potato chips, lightly salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	145% 140g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	47% 15g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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% 0g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 15.7g	g per day for Men 19-50 years
Fiber	44% 16.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	57.5% 230μg	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	120% 108mg	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	204% 30.6mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 243μg	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	71% 5.68mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	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	84% 587mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	152% 5175mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, lightly salted have 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Almonds have similar amounts of Energy and Omega 6 per 14 oz.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.