Comparing Nutrients in 1 pound Oil Roasted Almonds VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Oil Roasted Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Energy	95% 2753kcal	83.2% 2413kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	324% 5.2g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	296% 50.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	198% 258g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	55% 40g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	105% 40g	38g per day for Men 19-50 years
Protein	172% 96g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	597% 5371μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	59% 9.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	187% 2.43mg	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	30.6% 122μg	42% 168μg	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	785% 118mg	297% 44.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	132% 1320mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	208% 1.87mg	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	209% 16.7mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	266% 6.1mg	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	302% 2114mg	94% 658mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	123% 4196mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweet Potato Chips per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Sweet Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Sweet Potato Chips:

• 1 pound of Oil Roasted Almonds has 4.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.6 times more Vitamin E than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains more Vitamin A, 6.8 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Potato Chips provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Almonds as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Sweet Potato Chips:

• 1 pound of Oil Roasted Almonds has 4.9 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 5.8 times more Zinc than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains 1.3 times more Potassium and 35 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.7 times more Fat, 1.4 times more Saturated Fat, 1.2 times more Omega 6 and 7.2 times more Protein than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweet Potato Chips offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3