Comparing Nutrients in 1 pound Snacks, potato chips, white, restructured, baked VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, white, restructured, baked	4%	35%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Energy	73.4% 2127kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	56% 0.89g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	75% 98g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	57.3% 21.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	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	178% 2.3mg	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	0% 0μg	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	66% 9.9mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, white, restructured, baked	Almonds	Recommended Dietary Allowance
Calcium	56.7% 567mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	12% 479μg	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	45.4% 3.63mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	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	178% 1243mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	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	162% 2431mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, potato chips, white, restructured, baked vs Almonds:

• Snacks, potato chips, white, restructured, baked have 1.7 times more Vitamin B1, 3.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 16.3 times more Vitamin B2, more Vitamin B9 and 11.8 times more Vitamin E than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Snacks, potato chips, white, restructured, baked 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, potato chips, white, restructured, baked vs Almonds:

• Snacks, potato chips, white, restructured, baked have 2 times more Selenium and 536 times more Sodium than Almonds.
• While Almonds contain 2.2 times more Calcium, 9.9 times more Copper, 4.6 times more Iron, 6.3 times more Magnesium, 1.8 times more Phosphorus and 6.9 times more Zinc than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, white, restructured, baked have 65.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.7 times more Fat, 1.4 times more Saturated Fat, 3.1 times more Omega 6, 2.6 times more Fiber and 4.2 times more Protein than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Almonds have similar amounts of Energy and Sugars per 1 lb.
• Both Snacks, potato chips, white, restructured, baked as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.