Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Oil Roasted Almonds	Snacks, potato sticks	Recommended Dietary Allowance
Energy	209% 6070kcal	180% 5220kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	355% 344g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	278% 88.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	1047% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	410% 533g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	89.5% 34g	38g per day for Men 19-50 years
Protein	379% 212g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	246% 3.2mg	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	67.5% 270μg	100% 400μg	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	526% 473mg	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	1731% 260mg	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

	Oil Roasted Almonds	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	291% 2910mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	350% 3.15mg	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	460% 36.8mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	184% 4.23mg	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	666% 4660mg	246% 1720mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	364% 12370mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	422% 6330mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, potato sticks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Snacks, potato sticks:

• 1 kilogram of Oil Roasted Almonds has 6.7 times more Vitamin B2 and 2.9 times more Vitamin E than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, potato sticks provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Snacks, potato sticks:

• 1 kilogram of Oil Roasted Almonds has 16.2 times more Calcium, 3 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 2.7 times more Phosphorus and 3.1 times more Zinc than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 1.8 times more Potassium, 2 times more Selenium and 633 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Fat, 20.7 times more Sugars, 3.1 times more Fiber and 3.2 times more Protein than Snacks, potato sticks.
• While 1 kg of Snacks, potato sticks contains 2.1 times more Saturated Fat, more Omega 3, 1.3 times more Omega 6 and 3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, potato sticks offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3