Comparing Nutrients in 14 ounces Snacks, tortilla chips, light (baked with less oil) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Energy	63.6% 1846kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	35% 11.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	59.5% 22.6g	131% 49.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	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	55% 0.71mg	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	16% 63.5μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	93% 14mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Almonds	Recommended Dietary Allowance
Calcium	63% 631mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	81% 6.47mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	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	180% 1262mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	113% 62.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, tortilla chips, light (baked with less oil) vs Almonds:

• Snacks, tortilla chips, light (baked with less oil) have 1.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B2, 8.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Snacks, tortilla chips, light (baked with less oil) vs Almonds:

• Snacks, tortilla chips, light (baked with less oil) have 3.8 times more Selenium and 400 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 8.9 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.7 times more Zinc than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, light (baked with less oil) have 15.7 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 3.3 times more Fat, 1.3 times more Saturated Fat, 2.5 times more Omega 6, 8.2 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Almonds have similar amounts of Energy per 14 oz.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.