Comparing Nutrients in 1 pound Almonds VS Snacks, tortilla chips, low fat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Almonds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	91% 2626kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	12% 3.86g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	67.3% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	279% 363g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	5.3% 3.86g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	171% 96g	89% 50g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	63% 0.82mg	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	18% 72.6μg	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	1% 0.91mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	122% 1220mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	55.4% 0.5mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	206% 1442mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, tortilla chips, low fat, unsalted:

• Almonds have 4.1 times more Vitamin B2, 8.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.3 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Snacks, tortilla chips, low fat, unsalted have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, tortilla chips, low fat, unsalted:

• Almonds have 1.7 times more Calcium, 9.4 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.7 times more Zinc than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 3.8 times more Selenium and 15 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 8.8 times more Fat, 4.5 times more Saturated Fat, 4.9 times more Omega 6, 5.1 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 26 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.