Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Roasted Almonds	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	206% 5980kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	188% 182g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	82.2% 26.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	237% 40.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	549% 714g	130g per day for Men 19-50 years
Sugars	67% 48.6g	69% 50g	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	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, potato chips, white, restructured, baked	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	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	256% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	392% 5.1mg	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	0% 0μg	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	1593% 239mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	268% 2680mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.4% 1055μg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	NA	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	212% 7210mg	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	357% 5360mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Snacks, potato chips, white, restructured, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Snacks, potato chips, white, restructured, baked 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, white, restructured, baked:

• 1 kilogram of Roasted Almonds has 17.1 times more Vitamin B2, more Vitamin B9 and 11 times more Vitamin E than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 4.4 times more Vitamin B1, 3.8 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, white, restructured, baked provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, potato chips, white, restructured, baked:

• 1 kilogram of Roasted Almonds has 2.1 times more Calcium, 10.6 times more Copper, 4.7 times more Iron, 6.5 times more Magnesium, 1.7 times more Phosphorus and 7.4 times more Zinc than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 4.1 times more Selenium and 178.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, white, restructured, baked contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 3.2 times more Omega 6, 2.3 times more Fiber and 4.2 times more Protein than Snacks, potato chips, white, restructured, baked.
• While 1 kg of Snacks, potato chips, white, restructured, baked contains 19.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Snacks, potato chips, white, restructured, baked offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3