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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	91% 2626kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	35% 11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	228% 296g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	6.26% 4.54g	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	0.44% 0.32g	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	% 3.86g	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	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, tortilla chips, unsalted, white corn	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	74.3% 0.97mg	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	11.3% 45.4μg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	122% 1220mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	264% 2.37mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	158% 662mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	55.3% 30.4μg	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	101% 11mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.26% 9.5g	3700g per day for Men 19-50 years

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

• Almonds have 13.7 times more Vitamin B1, 11.4 times more Vitamin B2, 2.9 times more Vitamin B3, 4.4 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Almonds have 1.5 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 1.6 times more Selenium and 15 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 6, 4.4 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 365.3 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 1 lb.
• Both Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.