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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, reduced fat	6%	39%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, reduced fat	Blanched Almonds	Recommended Dietary Allowance
Energy	64.5% 1869kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	61.6% 23.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	50.3% 28g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, reduced fat	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	68.8% 0.83mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 27.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	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	26.8% 107μg	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	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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% 5.36mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	109% 766mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	204% 6922mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.48% 18g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, reduced fat have 2 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 4.3 times more Vitamin E than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Snacks, potato chips, reduced fat 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, reduced fat vs Blanched Almonds:

• Snacks, potato chips, reduced fat have 2.6 times more Potassium, 2.5 times more Selenium and 30.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 2.5 times more Phosphorus and 42.4 times more Zinc than Snacks, potato chips, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, reduced fat have 47.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.5 times more Fat, 21 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Snacks, potato chips, reduced fat.
• Both Snacks, potato chips, reduced fat and Blanched Almonds have similar amounts of Saturated Fat and Omega 6 per 14 oz.
• Both Snacks, potato chips, reduced fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.