Comparing Nutrients in 1 kilogram Blanched Almonds VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	203% 5900kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	343% 110g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	407% 529g	130g per day for Men 19-50 years
Sugars	64% 46.3g	3.03% 2.2g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	126% 48g	38g per day for Men 19-50 years
Protein	382% 214g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	508% 6.6mg	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	123% 490μg	113% 450μg	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	346% 311mg	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	1583% 238mg	607% 91mg	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

	Blanched Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	236% 2360mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	340% 3.06mg	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	410% 32.8mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	191% 4.4mg	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	687% 4810mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Snacks, potato chips, plain, unsalted:

• Blanched Almonds have 3.6 times more Vitamin B2 and 2.6 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.3 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Snacks, potato chips, plain, unsalted:

• Blanched Almonds have 9.8 times more Calcium, 3.4 times more Copper, 2 times more Iron, 4 times more Magnesium, 4.2 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Sodium and 2.7 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.9 times more Potassium and 2.5 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Fat, 21 times more Sugars, 2.1 times more Fiber and 3.1 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.8 times more Saturated Fat, 47.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, plain, unsalted have similar amounts of Energy and Omega 6 per 1 kg.
• Both Blanched Almonds as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.