Comparing Nutrients in 300 calories Almonds VS Snacks, potato chips, barbecue-flavor

Weight per 300 calories

• Almonds: 51.8g
• Snacks, potato chips, barbecue-flavor: 61.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Snacks, potato chips, barbecue-flavor?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	43% 7.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	26.5% 34.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	4.65% 3.37g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	6.16% 2.34g	38g per day for Men 19-50 years
Protein	19.6% 11g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	5.64% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	9.86% 39.4μg	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	42.7% 38.4mg	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	88.5% 13.3mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.26% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	14% 139mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	17% 0.15mg	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	24% 1.92mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	10.3% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	21.5% 731mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0.45% 0.25μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.041% 1.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, potato chips, barbecue-flavor:

• Almonds have 8 times more Vitamin B2 and 4.9 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Snacks, potato chips, barbecue-flavor:

• Almonds have 7.1 times more Calcium, 3.5 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 4.8 times more Manganese, 2.8 times more Phosphorus, 8.6 times more Selenium and 2.7 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.9 times more Potassium and 648 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.4 times more Fat, 2.8 times more Fiber and 2.7 times more Protein than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.3 times more Saturated Fat, 117.3 times more Omega 3, 3.1 times more Carbohydrate and 1.5 times more Sugars than Almonds.
• Both Almonds and Snacks, potato chips, barbecue-flavor have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Almonds as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.