Comparing Nutrients in 14 ounces Sweet Potato Chips VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweet Potato Chips	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	73% 2111kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	284% 4.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 226g	54% 70g	130g per day for Men 19-50 years
Sugars	48.3% 35g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	92% 35g	110% 41.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.15mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23.4% 234mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	108% 3671mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Chips VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Potato Chips versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sweet Potato Chips have more Vitamin A, 6.8 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.6 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Oil Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Unsalted Sweet Potato Chips as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Sweet Potato Chips have 1.3 times more Potassium and 35 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.9 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 5.8 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Potato Chips have more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.7 times more Fat, 1.4 times more Saturated Fat and 7.2 times more Protein than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Oil Roasted Almonds offer comparable quantities of Energy, Omega 6 and Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3