Comparing Nutrients in 14 ounces Sweet Potato Chips VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Energy	73% 2111kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	284% 4.54g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 226g	64% 83.4g	130g per day for Men 19-50 years
Sugars	48.3% 35g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	92% 35g	114% 43.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	522% 4699μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.15mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	41.5% 0.54mg	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	36.7% 147μg	54.6% 218μg	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	260% 39mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.4% 234mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	485% 4.36mg	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	105% 8.4mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	385% 8.86mg	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	82.2% 575mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	108% 3671mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Potato Chips vs Roasted Almonds:

• Unsalted Sweet Potato Chips have more Vitamin A, 4.8 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.4 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Unsalted Sweet Potato Chips as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Potato Chips vs Roasted Almonds:

• Unsalted Sweet Potato Chips have 1.3 times more Potassium and 11.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus and 6.2 times more Zinc than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unsalted Sweet Potato Chips have 114.4 times more Omega 3, 2.7 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat, 1.4 times more Saturated Fat and 7.1 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Almonds have similar amounts of Energy, Omega 6 and Fiber per 14 oz.
• Both Unsalted Sweet Potato Chips as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.