Comparing Nutrients in 14 ounces Snacks, potato chips, white, restructured, baked VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, white, restructured, baked	4%	35%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Energy	64% 1861kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	74.5% 72.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	50% 19g	131% 49.6g	38g per day for Men 19-50 years
Protein	35.4% 20g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	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	0% 0μg	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	0% 0mg	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	57.7% 8.65mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Calcium	49.6% 496mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	10.5% 419μg	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	39.7% 3.18mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	155% 1087mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	84% 2862mg	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	142% 2127mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, potato chips, white, restructured, baked vs Almonds:

• Snacks, potato chips, white, restructured, baked have 1.7 times more Vitamin B1, 3.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 16.3 times more Vitamin B2, more Vitamin B9 and 11.8 times more Vitamin E than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Snacks, potato chips, white, restructured, baked as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, potato chips, white, restructured, baked vs Almonds:

• Snacks, potato chips, white, restructured, baked have 2 times more Selenium and 536 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 9.9 times more Copper, 4.6 times more Iron, 6.3 times more Magnesium, 1.8 times more Phosphorus and 6.9 times more Zinc than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, potato chips, white, restructured, baked have 65.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.7 times more Fat, 1.4 times more Saturated Fat, 3.1 times more Omega 6, 2.6 times more Fiber and 4.2 times more Protein than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Energy and Sugars per 14 oz.
• Both Snacks, potato chips, white, restructured, baked as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.