Comparing Nutrients in 300 calories Almonds VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Weight per 300 calories

• Almonds: 51.8g
• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 119g

Almonds have 2.3 times more energy per 100g than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra. It has very high energy density when compared to other foods. Snacks, potato chips, made from dried potatoes, fat-free, made with olestra having high energy density.

Which food has more nutrients per 300 calories - Almonds or Snacks, potato chips, made from dried potatoes, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.1% 0.19g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.96% 0.7g	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	0.079% 0.057g	0.23% 0.17g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.28g	g per day for Men 19-50 years
Fiber	17% 6.48g	22.8% 8.66g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	48.5% 0.63mg	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	20% 79.4μg	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	143% 129mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	14% 139mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.13% 125μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	20.3% 0.47mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	32.5% 1104mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.25% 3.44μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Almonds have 31.1 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2 times more Vitamin B1, 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 8.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra 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, made from dried potatoes, fat-free, made with olestra:

• Almonds have 5.9 times more Calcium, 2.7 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.9 times more Potassium, 1.6 times more Selenium and 981.8 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 23.5 times more Fat, 4.7 times more Saturated Fat, 33.7 times more Omega 6, 3.2 times more Sugars and 1.8 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 5.9 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• Both Almonds and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.