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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Roasted Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	206% 5980kcal	185% 5360kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	343% 110g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	407% 529g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	126% 48g	38g per day for Men 19-50 years
Protein	374% 210g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	268% 2680mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	375% 12750mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, potato chips, plain, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Snacks, potato chips, plain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 6.1 times more Vitamin B2, 1.2 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While 1 kg of Snacks, potato chips, plain, unsalted contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, plain, unsalted provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Almonds has 11.2 times more Calcium, 3.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus and 3 times more Zinc than Snacks, potato chips, plain, unsalted.
• While 1 kg of Snacks, potato chips, plain, unsalted contains 1.8 times more Potassium and 4.1 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.5 times more Fat, 22.1 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, potato chips, plain, unsalted.
• While 1 kg of Snacks, potato chips, plain, unsalted contains 2.7 times more Saturated Fat, 19 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, plain, unsalted offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3