Comparing Nutrients in 1 pound Blanched Almonds VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Blanched Almonds	Salted Soy Chips	Recommended Dietary Allowance
Energy	92% 2676kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	97% 16.4g	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	185% 241g	130g per day for Men 19-50 years
Sugars	29% 21g	11.3% 8.16g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	41.8% 16g	38g per day for Men 19-50 years
Protein	173% 97g	215% 120g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Salted Soy Chips	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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	84.4% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	179% 2.33mg	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	272% 1089μg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Salted Soy Chips	Recommended Dietary Allowance
Calcium	107% 1070mg	77.6% 776mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	1238% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	402% 9.25mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	0.93% 31.8mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	255% 3819mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.04% 38.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Salted Soy Chips:

• Blanched Almonds have 2 times more Vitamin B2 and 23.5 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips or Crisps Snacks have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched Almonds as well as Salted Soy Chips or Crisps Snacks 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 Salted Soy Chips:

• Blanched Almonds have 1.4 times more Calcium, 1.6 times more Magnesium, 68.7 times more Phosphorus, 94.1 times more Potassium and 2 times more Zinc than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 2.4 times more Copper, 1.6 times more Iron, 3.8 times more Selenium and 44.3 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips or Crisps Snacks have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Energy, 7.1 times more Fat, 3.6 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Sugars and 2.8 times more Fiber than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 99.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Salted Soy Chips or Crisps Snacks have similar amounts of Protein per 1 lb.
• Both Blanched Almonds as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.