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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Blanched Almonds	Recommended Dietary Allowance
Energy	173% 5020kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	269% 261g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	211% 67.6g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	713% 121g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	498% 648g	144% 187g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	2.2% 1.6g	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	% 0g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 44.6g	g per day for Men 19-50 years
Fiber	84.2% 32g	261% 99g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	317% 4.12mg	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	67.5% 270μg	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	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	139% 11mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	184% 1290mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	224% 7600mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	300% 4500mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.6% 22g	1.2% 45g	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 Blanched Almonds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 47.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 10.9 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 Blanched 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 Blanched 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 Blanched Almonds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 23.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Calcium, 6.7 times more Copper, 3 times more Iron, 6 times more Magnesium, 5.1 times more Manganese, 3.7 times more Phosphorus and 4.2 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Blanched Almonds have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.7 times more Saturated Fat, 10.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 7.3 times more Sugars, 3.1 times more Fiber and 4.7 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Blanched 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 Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.