Comparing Nutrients in 1 kilogram Sweet Potato Chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Energy	183% 5320kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	715% 11.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	652% 111g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	437% 568g	144% 187g	130g per day for Men 19-50 years
Sugars	122% 88.2g	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	232% 88g	261% 99g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1316% 11840μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	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	93% 370μg	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	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	655% 98mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 245μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	458% 4.12mg	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	265% 21mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	207% 1450mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	272% 9250mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Potato Chips vs Blanched Almonds:

• Unsalted Sweet Potato Chips have more Vitamin A, 4.9 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.4 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato Chips vs Blanched Almonds:

• Unsalted Sweet Potato Chips have 1.4 times more Potassium and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Selenium and 5.6 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips have 286 times more Omega 3, 3 times more Carbohydrate and 1.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat, 1.3 times more Saturated Fat and 7.3 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Blanched Almonds have similar amounts of Energy, Omega 6 and Fiber per 1 kg.
• Both Unsalted Sweet Potato Chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.