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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Blanched Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	92% 2676kcal	83.2% 2413kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	211% 36g	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	188% 244g	130g per day for Men 19-50 years
Sugars	29% 21g	2.06% 1.5g	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	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 1.5g	g per day for Men 19-50 years
Fiber	118% 45g	37% 14g	38g per day for Men 19-50 years
Protein	173% 97g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, potato chips, plain, 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	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	185% 2.4mg	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	33% 132μg	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	109% 98mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	107% 1070mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.95% 278μg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	85% 1.95mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	160% 5425mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.23% 8.44g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 8.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.4 times more Vitamin B3, 3 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, plain, salted have similar amounts of Vitamin B1 per 1 lb.
• Both Blanched Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Blanched Almonds have 11.2 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.8 times more Potassium and 27.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Fat, 1.6 times more Omega 6, 14 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 89.5 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, potato chips, plain, salted have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Blanched Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.