Comparing Nutrients in 1 kilogram Salted Soy Chips VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Salted Soy Chips	Roasted Almonds	Recommended Dietary Allowance
Energy	133% 3850kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	75.8% 73.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	128% 41g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	162% 210g	130g per day for Men 19-50 years
Sugars	25% 18g	67% 48.6g	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	0.14% 0.1g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	92% 35g	287% 109g	38g per day for Men 19-50 years
Protein	473% 265g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.33mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	395% 5.13mg	105% 1.36mg	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	600% 2400μg	138% 550μg	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	0% 0mg	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	67.3% 10mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Roasted Almonds	Recommended Dietary Allowance
Calcium	171% 1710mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	2729% 24.6mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	650% 52mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	970% 22.3mg	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	10% 70mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	561% 8420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Soy Chips VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Salted Soy Chips versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Salted Soy Chips vs Roasted Almonds:

• 1 kilogram of Salted Soy Chips has 4.3 times more Vitamin B1, 4.4 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.4 times more Vitamin B2 and 23.7 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Salted Soy Chips or Crisps Snacks as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Salted Soy Chips vs Roasted Almonds:

• 1 kilogram of Salted Soy Chips has 2.2 times more Copper, 1.4 times more Iron, 6.1 times more Selenium and 280.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.6 times more Calcium, 1.6 times more Magnesium, 67.3 times more Phosphorus, 101.9 times more Potassium and 2.2 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Roasted Almonds contain similar levels of Manganese per one kilogram.
• 1 kilogram of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Salted Soy Chips has 39.8 times more Omega 3, 2.5 times more Carbohydrate and 1.3 times more Protein than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.6 times more Energy, 7.1 times more Fat, 3.7 times more Saturated Fat, 3.6 times more Omega 6, 2.7 times more Sugars and 3.1 times more Fiber than Salted Soy Chips or Crisps Snacks.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3