Comparing Nutrients in 300 calories Blanched Almonds VS Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor

Weight per 300 calories

• Blanched Almonds: 50.8g
• Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor: 60.5g

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

Discover which food has more nutrients per 300 calories - Blanched Almonds or Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	7%	40%	53%

Macro Nutrients

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.67% 1.5g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	7.36% 5.33g	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	0.84% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	13.4% 0.17mg	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	6.23% 25μg	2.72% 11μg	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	0.6% 0.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Recommended Dietary Allowance
Calcium	12% 120mg	2.54% 25.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	NA	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	21% 1.67mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.65% 40.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	NA	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	35% 245mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.57% 155mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.6% 0.83mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.033% 1.23g	3700g per day for Men 19-50 years

Blanched Almonds VS Snacks, FRITOLAY, SUNCHIPS, Multigrain, French Onion Flavor Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor:

• 300 calories of Blanched Almonds have 33.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.
• While 300 kcal of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor contain 3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Blanched Almonds as well as Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor:

• 300 calories of Blanched Almonds have 4.7 times more Calcium, 1.8 times more Iron, 3.4 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.
• While 300 kcal of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor contain 29.2 times more Sodium than Blanched Almonds.
• 300 calories of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 2 times more Fat, 1.3 times more Saturated Fat and 2.1 times more Protein than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.
• While 300 kcal of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor contain 4.2 times more Carbohydrate and 2.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor offer comparable quantities of Energy and Fiber per 300 calories.