Comparing Nutrients in 1 pound Blanched Almonds VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Blanched Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	92% 2676kcal	71.5% 2073kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	238% 310g	130g per day for Men 19-50 years
Sugars	29% 21g	29.8% 21.6g	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% 0g	8.45% 6.12g	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	% 0.14g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	173% 97g	95% 53.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	153% 612μg	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	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	718% 108mg	210% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	107% 1070mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.45μg	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	186% 15mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	129% 2.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	258% 3874mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Snacks, pita chips, salted:

• Blanched Almonds have 2.3 times more Vitamin B2 and 3.4 times more Vitamin E than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 2.9 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, pita chips, salted have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Snacks, pita chips, salted:

• Blanched Almonds have 13.9 times more Calcium, 7.3 times more Copper, 7.2 times more Magnesium, 2.8 times more Manganese, 3.9 times more Phosphorus, 5.1 times more Potassium and 3.1 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.4 times more Iron, 10.3 times more Selenium and 44.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.3 times more Energy, 3.5 times more Fat, 2.9 times more Saturated Fat, 6.1 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 24.8 times more Omega 3, 3.7 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Snacks, pita chips, salted have similar amounts of Sugars per 1 lb.
• Both Blanched Almonds as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.