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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Blanched Almonds	Recommended Dietary Allowance
Energy	192% 5570kcal	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	136% 43.4g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	373% 5.97g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	970% 165g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	442% 574g	144% 187g	130g per day for Men 19-50 years
Sugars	19.4% 14g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	116% 44g	261% 99g	38g per day for Men 19-50 years
Protein	118% 66g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	17.5% 70μg	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	22.2% 20mg	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	91% 13.6mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 336μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Blanched Almonds	Recommended Dietary Allowance
Calcium	124% 1240mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	1141% 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	213% 17mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	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	263% 1840mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.2% 45g	3700g per day for Men 19-50 years

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

• Snacks, corn-based, extruded, chips, unsalted have 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 7 times more Vitamin B9 and 17.5 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Snacks, corn-based, extruded, chips, unsalted have 2.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Calcium, 4.1 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Sodium and 3.5 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, corn-based, extruded, chips, unsalted have 149.3 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, 3.3 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Blanched Almonds have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Snacks, corn-based, extruded, chips, unsalted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.