Comparing Nutrients in 1 kilogram Snacks, potato chips, lightly salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Energy	193% 5600kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	365% 354g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	119% 38g	32g per day for Men 19-50 years
Omega 3	259% 4.14g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	705% 120g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	412% 535g	166% 216g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 39.5g	g per day for Men 19-50 years
Fiber	111% 42g	329% 125g	38g per day for Men 19-50 years
Protein	120% 67.2g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	501% 6.5mg	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	145% 580μg	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	303% 273mg	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	515% 77.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Almonds	Recommended Dietary Allowance
Calcium	24% 240mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	15.3% 613μg	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	179% 14.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	211% 1480mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	384% 13040mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 6.6 times more Vitamin B2 and 3.3 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, potato chips, lightly salted vs Almonds:

• Snacks, potato chips, lightly salted have 1.8 times more Potassium, 1.9 times more Selenium and 187 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.1 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, lightly salted have 1.4 times more Saturated Fat, 138 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.4 times more Fat, 12.8 times more Sugars, 3 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Snacks, potato chips, lightly salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.