Comparing Nutrients in 1 pound Almonds VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Almonds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	91% 2626kcal	85.2% 2472kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	412% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	193% 251g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	4.75% 3.45g	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	0.69% 0.5g	1.06% 0.77g	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	% 0.77g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.95g	g per day for Men 19-50 years
Fiber	149% 56.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	171% 96g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	75.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	21.5% 86μg	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	6.05% 5.44mg	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	775% 116mg	415% 62.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	122% 1220mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	68.5% 0.62mg	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	210% 17mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	51.3% 1.18mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snack, potato chips, made from dried potatoes, plain:

• Almonds have 16.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.9 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snack, potato chips, made from dried potatoes, plain:

• Almonds have 15.8 times more Calcium, 7.6 times more Copper, 4.6 times more Iron, 6.8 times more Magnesium, 8.4 times more Manganese, 4.4 times more Phosphorus, 10.3 times more Selenium and 5.4 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 529 times more Sodium than Almonds.
• Both Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Fat, 5.7 times more Sugars, 4.3 times more Fiber and 4.6 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.3 times more Saturated Fat, 17.7 times more Omega 3, 1.3 times more Omega 6 and 2.6 times more Carbohydrate than Almonds.
• Both Almonds and Snack, potato chips, made from dried potatoes, plain have similar amounts of Energy per 1 lb.
• Both Almonds as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.