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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, plain, salted	Blanched Almonds	Recommended Dietary Allowance
Energy	83.2% 2413kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	211% 36g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	29% 21g	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% 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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 20.2g	g per day for Men 19-50 years
Fiber	37% 14g	118% 45g	38g per day for Men 19-50 years
Protein	51.8% 29g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.7% 4.34mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	40% 0.52mg	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	33% 132μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	362% 8.32mg	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	99% 694mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	160% 5425mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 1.4 times more Vitamin B3, 3 times more Vitamin B5, 4.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Snacks, potato chips, plain, salted as well as Blanched 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 Blanched Almonds:

• Snacks, potato chips, plain, salted have 1.8 times more Potassium and 27.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.3 times more Magnesium, 4.3 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, plain, salted have 89.5 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 1.6 times more Omega 6, 14 times more Sugars, 3.2 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Blanched Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Snacks, potato chips, plain, salted as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.