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

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Roasted Almonds	Recommended Dietary Allowance
Energy	68% 1973kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	77.6% 1.24g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	207% 35g	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	206% 267g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	0.88% 0.64g	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	% 0.64g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 19g	g per day for Men 19-50 years
Fiber	49% 18.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	22% 87.3μg	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	78.6% 11.8mg	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	41.3% 413mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	133% 929mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	82% 1230mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Tortilla chips, yellow, plain, salted have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 27.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B9 and 8 times more Vitamin E than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted as well as Dry Roasted 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 Roasted Almonds:

• Tortilla chips, yellow, plain, salted have 4.2 times more Selenium and 103.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Calcium, 10.5 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 3.5 times more Potassium and 2.3 times more Zinc than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 14 ounces:

• Tortilla chips, yellow, plain, salted have 31.3 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 4 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Dry Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Tortilla chips, yellow, plain, salted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.