Comparing Nutrients in 1 pound Almonds VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	91% 2626kcal	76% 2209kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	56.7% 18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	317% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	195% 254g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	34.2% 25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	171% 96g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	83.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	131% 1.7mg	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	72.6% 290μg	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	314% 283mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	122% 1220mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	124% 1.12mg	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	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	76% 1.75mg	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	94% 658mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	158% 5380mg	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	165% 2472mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, potato chips, barbecue-flavor:

• Almonds have 9.6 times more Vitamin B2 and 5.8 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, potato chips, barbecue-flavor have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, potato chips, barbecue-flavor:

• Almonds have 8.4 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus, 10.3 times more Selenium and 3.2 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.6 times more Potassium and 545 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Fat, 3.3 times more Fiber and 3.2 times more Protein than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 98.7 times more Omega 3, 2.6 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• Both Almonds and Snacks, potato chips, barbecue-flavor have similar amounts of Energy, Saturated Fat and Omega 6 per 1 lb.
• Both Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.