Comparing Nutrients in 1 kilogram Snacks, potato chips, made from dried potatoes, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Almonds	Recommended Dietary Allowance
Energy	173% 5020kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	269% 261g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	211% 67.6g	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	713% 121g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	498% 648g	166% 216g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	2.2% 1.6g	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	% 3.9g	% 39.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	329% 125g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	317% 4.12mg	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	67.5% 270μg	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	133% 120mg	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	145% 22mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	139% 11mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	184% 1290mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	224% 7600mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	300% 4500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.6% 22g	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, reduced fat vs Almonds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.8 times more Vitamin B5, 3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 75.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 11.8 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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, made from dried potatoes, reduced fat vs Almonds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 450 times more Sodium than Almonds.
• While Almonds contain 9.3 times more Calcium, 6.7 times more Copper, 3.3 times more Iron, 6 times more Magnesium, 6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Selenium and 4.5 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.8 times more Saturated Fat, 14.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Fat, 6.9 times more Sugars, 3.9 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Almonds have similar amounts of Energy and Omega 6 per 1 kg.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.