Comparing Nutrients in 1 pound Snacks, potato chips, plain, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, plain, salted	Almonds	Recommended Dietary Allowance
Energy	83.2% 2413kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	211% 36g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	75% 98g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	0% 0g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 18g	g per day for Men 19-50 years
Fiber	37% 14g	149% 56.7g	38g per day for Men 19-50 years
Protein	51.8% 29g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, 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	80.5% 0.97mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	33% 132μg	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	109% 98mg	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	316% 47.4mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.5% 100μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	6.95% 278μg	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	72.6% 5.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	99% 694mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	160% 5425mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	0.54% 20g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 12.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Snacks, potato chips, plain, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, potato chips, plain, salted have 1.6 times more Potassium and 527 times more Sodium than Almonds.
• While Almonds contain 12.8 times more Calcium, 4.4 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Selenium and 2.9 times more Zinc than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, plain, salted have 119.3 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Fat, 1.6 times more Omega 6, 13.2 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Snacks, potato chips, plain, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.