Comparing Nutrients in 1 kilogram Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Energy	174% 5050kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	255% 247g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	197% 63g	119% 38g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	621% 106g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 653g	166% 216g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	5.5% 4g	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	% 3.7g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 39.5g	g per day for Men 19-50 years
Fiber	71% 27g	329% 125g	38g per day for Men 19-50 years
Protein	95% 53g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	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	40% 160μg	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	7.78% 7mg	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	605% 91mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	1146% 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	106% 8.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	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	181% 1270mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B1, 13.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B9 and 2.8 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 2 times more Selenium and 544 times more Sodium than Almonds.
• While Almonds contain 10.3 times more Calcium, 7.3 times more Copper, 4.4 times more Iron, 6.8 times more Magnesium, 2.9 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.7 times more Saturated Fat, 14.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 4.6 times more Fiber and 4 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Almonds have similar amounts of Energy, Omega 6 and Sugars per 1 kg.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.