Comparing Nutrients in 14 ounces Snacks, vegetable chips, made from garden vegetables VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Almonds	Recommended Dietary Allowance
Energy	64.7% 1877kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	47% 15g	32g per day for Men 19-50 years
Omega 3	528% 8.44g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	104% 17.8g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	22% 16g	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	49% 18.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	37.7% 21g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Almonds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.6% 11mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	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	128% 19.2mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	77% 6.15mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	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	73.7% 516mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	98% 3326mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	109% 1635mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, vegetable chips, made from garden vegetables vs Almonds:

• Snacks, vegetable chips, made from garden vegetables have more Vitamin A, 4 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 19.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B9 and 5.3 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Snacks, vegetable chips, made from garden vegetables as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, vegetable chips, made from garden vegetables vs Almonds:

• Snacks, vegetable chips, made from garden vegetables have 412 times more Sodium than Almonds.
• While Almonds contain 5.2 times more Calcium, 4.4 times more Copper, 2.4 times more Iron, 5.1 times more Magnesium, 7.9 times more Manganese, 3.7 times more Phosphorus, 4.1 times more Selenium and 6.2 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, vegetable chips, made from garden vegetables have 709 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• While Almonds contain 2.1 times more Fat, 2.2 times more Saturated Fat, 2.8 times more Omega 6, 2.7 times more Fiber and 4 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Almonds have similar amounts of Energy and Sugars per 14 oz.
• Both Snacks, vegetable chips, made from garden vegetables as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.