Comparing Nutrients in 14 ounces Snacks, potato chips, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, reduced fat	Almonds	Recommended Dietary Allowance
Energy	64.5% 1869kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 266g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	50.3% 28g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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	26.8% 107μg	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	113% 102mg	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	145% 21.7mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	455% 4.1mg	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% 5.36mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	109% 766mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	204% 6922mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, reduced fat vs Almonds:

• Snacks, potato chips, reduced fat have 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.7 times more Vitamin E than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, potato chips, reduced fat 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, reduced fat vs Almonds:

• Snacks, potato chips, reduced fat have 2.4 times more Potassium, 2 times more Selenium and 571 times more Sodium than Almonds.
• While Almonds contain 12.8 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 5 times more Manganese, 2.5 times more Phosphorus and 44.6 times more Zinc than Snacks, potato chips, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, reduced fat have 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 19.8 times more Sugars, 2.1 times more Fiber and 3 times more Protein than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 14 oz.
• Both Snacks, potato chips, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.