Comparing Nutrients in 1 kilogram Potato chips, without salt, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Energy	168% 4870kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	130% 41.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 678g	166% 216g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	161% 61g	329% 125g	38g per day for Men 19-50 years
Protein	127% 71g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	110% 440μg	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	286% 257mg	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	365% 54.7mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	1146% 10.3mg	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	169% 13.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	276% 1930mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	513% 17440mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.7 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 2.4 times more Potassium and 2 times more Selenium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• Potato chips, without salt, reduced fat have 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 19.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 1 kg.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.