Comparing Nutrients in 1 kilogram Almonds VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	200% 5790kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	365% 354g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	172% 55g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	259% 4.14g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	412% 535g	130g per day for Men 19-50 years
Sugars	60% 43.5g	4.7% 3.4g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 3.4g	g per day for Men 19-50 years
Fiber	329% 125g	111% 42g	38g per day for Men 19-50 years
Protein	378% 212g	120% 67.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	342% 54.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	501% 6.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	145% 580μg	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	303% 273mg	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	1709% 256mg	515% 77.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	269% 2690mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	332% 3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.3% 613μg	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	464% 37mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	208% 4.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	384% 13040mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	125% 1870mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, potato chips, lightly salted:

• Almonds have 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, potato chips, lightly salted:

• Almonds have 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, lightly salted have similar amounts of Energy and Omega 6 per 1 kg.
• Both Almonds as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.