Comparing Nutrients in 1 pound Snacks, potato sticks VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, potato sticks	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	81.6% 2368kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	161% 156g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	126% 40.3g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	475% 80.7g	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	186% 242g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	40.6% 15.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	45.4% 181μg	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	238% 215mg	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	275% 41.3mg	785% 118mg	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 sticks	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	129% 10.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	111% 780mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	165% 5611mg	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	191% 2871mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.27% 9.98g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, potato sticks 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 Snacks, potato sticks vs Oil Roasted Almonds:

• 1 pound of Snacks, potato sticks has 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.7 times more Vitamin B2 and 2.9 times more Vitamin E than Snacks, potato sticks.
• Both Snacks, potato sticks and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, potato sticks 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 Snacks, potato sticks vs Oil Roasted Almonds:

• 1 pound of Snacks, potato sticks has 1.8 times more Potassium, 2 times more Selenium and 633 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 16.2 times more Calcium, 3 times more Copper, 1.6 times more Iron, 4.3 times more Magnesium, 5.8 times more Manganese, 2.7 times more Phosphorus and 3.1 times more Zinc than Snacks, potato sticks.
• 1 pound of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, potato sticks has 2.1 times more Saturated Fat, more Omega 3, 1.3 times more Omega 6 and 3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Fat, 20.7 times more Sugars, 3.1 times more Fiber and 3.2 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Oil Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3