Comparing Nutrients in 1 pound Almonds VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Almonds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	91% 2626kcal	74% 2141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	281% 47.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	236% 307g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	4.9% 3.54g	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	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 3.54g	g per day for Men 19-50 years
Fiber	149% 56.7g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	171% 96g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, plain, white corn, salted	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	53% 0.64mg	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	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	62.5% 0.81mg	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	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	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	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, plain, white corn, salted	Recommended Dietary Allowance
Calcium	122% 1220mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.9% 235μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	76.5% 1.76mg	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	146% 1021mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Snacks, tortilla chips, plain, white corn, salted:

• Almonds have 1.5 times more Vitamin B1, 16.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Snacks, tortilla chips, plain, white corn, salted:

• Almonds have 2.5 times more Calcium, 10.6 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 328 times more Sodium than Almonds.
• Both Almonds and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.2 times more Energy, 2.4 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 77 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Omega 6 per 1 lb.
• Both Almonds as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.