Comparing Nutrients in 1 kilogram Fat Free Potato Chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fat Free Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Energy	131% 3790kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 838g	144% 187g	130g per day for Men 19-50 years
Sugars	51% 37g	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	197% 75g	261% 99g	38g per day for Men 19-50 years
Protein	172% 96g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	900% 11mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.5mg	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	615% 8mg	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	113% 450μg	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	103% 93mg	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	2.67% 0.4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76% 91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	35% 350mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	446% 35.7mg	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	239% 1670mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	479% 16280mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fat Free Potato Chips vs Blanched Almonds:

• Salted Fat Free Potato Chips have 5.7 times more Vitamin B1, 1.8 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Vitamin B2 and 593.8 times more Vitamin E than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Blanched Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Salted Fat Free Potato Chips 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 Fat Free Potato Chips vs Blanched Almonds:

• Salted Fat Free Potato Chips have 2.5 times more Potassium, 2.5 times more Selenium and 33.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Calcium, 5.9 times more Copper, 3.8 times more Magnesium, 2.9 times more Phosphorus and 4 times more Zinc than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Blanched Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Salted Fat Free Potato Chips have 15 times more Omega 3 and 4.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 87.5 times more Fat, 26.4 times more Saturated Fat, 61.8 times more Omega 6, 1.3 times more Sugars, 1.3 times more Fiber and 2.2 times more Protein than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.