Comparing Nutrients in 1 kilogram Almonds VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Energy	200% 5790kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	437% 568g	130g per day for Men 19-50 years
Sugars	60% 43.5g	122% 88.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	232% 88g	38g per day for Men 19-50 years
Protein	378% 212g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	412% 5.35mg	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	93% 370μg	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	1709% 256mg	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	269% 2690mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	458% 4.12mg	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	464% 37mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	587% 13.5mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Sweet Potato Chips:

• Almonds have 2.3 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin E than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain more Vitamin A, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Unsalted Sweet Potato Chips have similar amounts of Vitamin B9 per 1 kg.
• Both Almonds as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sweet Potato Chips:

• Almonds have 4.6 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 2 times more Selenium and 5.9 times more Zinc than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.3 times more Potassium and 35 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Fiber and 7.2 times more Protein than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 381.3 times more Omega 3, 2.6 times more Carbohydrate and 2 times more Sugars than Almonds.
• Both Almonds and Unsalted Sweet Potato Chips have similar amounts of Energy and Omega 6 per 1 kg.
• Both Almonds as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.