Comparing Nutrients in 1 kilogram Snacks, plantain chips, salted VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, plantain chips, salted	Roasted Almonds	Recommended Dietary Allowance
Energy	183% 5310kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	261% 83.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	683% 116g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	162% 210g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 9.2g	% 47.5g	g per day for Men 19-50 years
Fiber	92% 35g	287% 109g	38g per day for Men 19-50 years
Protein	40.7% 23g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	105% 1.36mg	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	87.5% 350μg	138% 550μg	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	357% 321mg	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	336% 50.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	238% 286μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	1221% 11mg	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	121% 9.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	970% 22.3mg	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	111% 780mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	231% 7860mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, plantain chips, salted vs Roasted Almonds:

• Snacks, plantain chips, salted have more Vitamin A, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 4.7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, plantain chips, salted as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, plantain chips, salted vs Roasted Almonds:

• Snacks, plantain chips, salted have 67.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, 5.6 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 8.1 times more Manganese, 6 times more Phosphorus, 5 times more Selenium and 8.9 times more Zinc than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, plantain chips, salted have 2 times more Saturated Fat, 7.8 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Fat, 5.3 times more Sugars, 3.1 times more Fiber and 9.2 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Snacks, plantain chips, salted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.