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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, pita chips, salted	Almonds	Recommended Dietary Allowance
Energy	71.5% 2073kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	75% 98g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	8.45% 6.12g	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	% 3.7g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	95% 53.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	153% 612μg	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	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	210% 31.4mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	260% 21mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	80.4% 562mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.54% 20g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin E than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, pita chips, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Snacks, pita chips, salted have 1.2 times more Iron, 8.1 times more Selenium and 854 times more Sodium than Almonds.
• While Almonds contain 15.8 times more Calcium, 7.3 times more Copper, 7.3 times more Magnesium, 3.3 times more Manganese, 3.9 times more Phosphorus, 5.7 times more Potassium and 3.3 times more Zinc than Snacks, pita chips, salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted have 33 times more Omega 3, 3.2 times more Carbohydrate and 12.3 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 3.3 times more Fat, 2.8 times more Saturated Fat, 6.1 times more Omega 6, 3.3 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Almonds have similar amounts of Sugars per 1 lb.
• Both Snacks, pita chips, salted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.