Comparing Nutrients in 1 pound Fat Free Potato Chips VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fat Free Potato Chips	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	61.7% 80g	130g per day for Men 19-50 years
Sugars	23% 16.7g	28.5% 20.6g	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% 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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	89.5% 34g	125% 47.6g	38g per day for Men 19-50 years
Protein	78% 43.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	41% 0.54mg	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	51% 204μg	30.6% 122μg	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	47% 42mg	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	1.2% 0.18mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	481% 4.33mg	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	202% 16mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	108% 757mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	217% 7384mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Fat Free Potato Chips has 11.7 times more Vitamin B1, 1.8 times more Vitamin B3, 6.8 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.8 times more Vitamin B2 and 649.3 times more Vitamin E than Salted Fat Free Potato Chips.
• 1 pound of Fat Free Potato Chips have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Salted Fat Free Potato Chips as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Fat Free Potato Chips has 2.3 times more Potassium, 2 times more Selenium and 643 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.3 times more Calcium, 5.5 times more Copper, 3.9 times more Magnesium, 2.8 times more Phosphorus and 4.1 times more Zinc than Salted Fat Free Potato Chips.
• Both Fat Free Potato Chips and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fat Free Potato Chips has more Omega 3 and 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Energy, 92 times more Fat, 28.1 times more Saturated Fat, 67.6 times more Omega 6, 1.4 times more Fiber and 2.2 times more Protein than Salted Fat Free Potato Chips.
• Both Fat Free Potato Chips and Oil Roasted Almonds offer comparable quantities of Sugars per one pound.
• 1 pound of Fat Free Potato Chips provide inadequate amounts of Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3