Comparing Nutrients in 1 kilogram Roasted Almonds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	206% 5980kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	502% 653g	130g per day for Men 19-50 years
Sugars	67% 48.6g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 8.5g	g per day for Men 19-50 years
Fiber	287% 109g	139% 53g	38g per day for Men 19-50 years
Protein	374% 210g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	164% 2.13mg	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	25% 100μg	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	1593% 239mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	268% 2680mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	348% 1460mg	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.56% 21g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.1 times more Vitamin B1, 12 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B9 and 6.8 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Dry Roasted Almonds have 1.5 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.4 times more Selenium and 5 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 4.9 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 109.6 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 1 kg.
• Both Dry Roasted Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.