Comparing Nutrients in 1 kilogram Almonds VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Almonds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	200% 5790kcal	163% 4720kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	88% 28g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	619% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	521% 678g	130g per day for Men 19-50 years
Sugars	60% 43.5g	10.8% 7.8g	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	% 7.8g	g per day for Men 19-50 years
Fiber	329% 125g	142% 54g	38g per day for Men 19-50 years
Protein	378% 212g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, plain, white corn, 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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	138% 1.8mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	269% 2690mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 519μg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	169% 3.88mg	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	321% 2250mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	125% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.71% 26.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Snacks, tortilla chips, plain, white corn, salted:

• Almonds have 1.5 times more Vitamin B1, 16.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Snacks, tortilla chips, plain, white corn, salted:

• Almonds have 2.5 times more Calcium, 10.6 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 328 times more Sodium than Almonds.
• Both Almonds and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.2 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 77 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Omega 6 per 1 kg.
• Both Almonds as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.