Comparing Nutrients in 14 ounces Tortilla chips, yellow, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Almonds	Recommended Dietary Allowance
Energy	68% 1973kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	47% 15g	32g per day for Men 19-50 years
Omega 3	77.6% 1.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 267g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	0.88% 0.64g	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	% 0.64g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 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	47% 26.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	22% 87.3μg	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	78.6% 11.8mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	41.3% 413mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	65.5% 5.24mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	133% 929mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	82% 1230mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tortilla chips, yellow, plain, salted vs Almonds:

• Tortilla chips, yellow, plain, salted have 1.5 times more Vitamin B6 than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 26.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B9 and 8.6 times more Vitamin E than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Tortilla chips, yellow, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Tortilla chips, yellow, plain, salted vs Almonds:

• Tortilla chips, yellow, plain, salted have 2 times more Selenium and 310 times more Sodium than Almonds.
• While Almonds contain 2.6 times more Calcium, 9.8 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium and 2.1 times more Zinc than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Tortilla chips, yellow, plain, salted have 104.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 3.6 times more Sugars, 2.7 times more Fiber and 3.2 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Almonds have similar amounts of Energy per 14 oz.
• Both Tortilla chips, yellow, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.