Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, chips, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	186% 5390kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	344% 334g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	949% 161g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 573g	144% 187g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	64% 46.3g	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	0% 0g	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	% 0g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 44.6g	g per day for Men 19-50 years
Fiber	105% 40g	261% 99g	38g per day for Men 19-50 years
Protein	110% 61.7g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	88.5% 1.15mg	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	20% 80μg	123% 490μg	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	482% 72.3mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.5% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	138% 1380mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	150% 12mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	798% 18.4mg	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	277% 1940mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	343% 5140mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 1.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6.1 times more Vitamin B9 and 3.3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 2.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 10.2 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus, 4.6 times more Potassium and 2.3 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, plain have 69.5 times more Omega 3, 1.3 times more Omega 6 and 3.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat, 17.1 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Blanched Almonds have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.