Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Oil Roasted Almonds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	209% 6070kcal	163% 4730kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	1329% 21.3g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	465% 604g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	55.7% 40.4g	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	124% 47g	38g per day for Men 19-50 years
Protein	379% 212g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	419% 5.45mg	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	40% 160μg	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	54.4% 49mg	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	323% 48.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	291% 2910mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	258% 2.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	120% 2.75mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	246% 8380mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	275% 4120mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Snacks, vegetable chips, made from garden vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Snacks, vegetable chips, made from garden vegetables:

• 1 kilogram of Oil Roasted Almonds has 13.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 5.4 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables:

• 1 kilogram of Oil Roasted Almonds has 5.6 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 5.2 times more Magnesium, 8.9 times more Manganese, 3.6 times more Phosphorus, 4.1 times more Selenium and 6.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 412 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, vegetable chips, made from garden vegetables contain similar levels of Potassium per one kilogram.
• 1 kilogram of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy, 2.4 times more Fat, 2.4 times more Saturated Fat, 3 times more Omega 6, 2.2 times more Fiber and 4 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains more Omega 3 and 3.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Snacks, vegetable chips, made from garden vegetables offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3