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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, lightly salted	Blanched Almonds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	145% 140g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	68% 21.8g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	280% 47.6g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.35g	% 17.7g	g per day for Men 19-50 years
Fiber	44% 16.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	57.5% 230μg	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	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	82.5% 1.9mg	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	84% 587mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	152% 5175mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.48% 18g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, lightly salted have 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B2 and 3.1 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Snacks, potato chips, lightly salted as well as Blanched 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 Blanched Almonds:

• Snacks, potato chips, lightly salted have 2 times more Potassium, 2.4 times more Selenium and 9.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 9.8 times more Calcium, 3.4 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.8 times more Manganese, 3.3 times more Phosphorus and 2 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, 103.5 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 13.6 times more Sugars, 2.4 times more Fiber and 3.2 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Blanched Almonds have similar amounts of Energy and Omega 6 per 14 oz.
• Both Snacks, potato chips, lightly salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.