Comparing Nutrients in 1 pound Potato chips, without salt, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Energy	76% 2209kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	54% 0.86g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	75% 98g	130g per day for Men 19-50 years
Sugars	1.38% 1g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	73% 27.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	50% 200μg	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	130% 117mg	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	165% 25mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	520% 4.68mg	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	76.5% 6.12mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	125% 875mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	233% 7911mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.7 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 2.4 times more Potassium and 2 times more Selenium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 1 pound:

• Potato chips, without salt, reduced fat have 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 19.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 1 lb.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.