Comparing Nutrients in 300 calories Snacks, corn-based, extruded, chips, plain VS Blanched Almonds

Weight per 300 calories

• Snacks, corn-based, extruded, chips, plain: 55.7g
• Blanched Almonds: 50.8g

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

Which food has more nutrients per 300 calories - Snacks, corn-based, extruded, chips, plain or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	7.53% 2.4g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	3.25% 2.35g	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	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	% 0g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 2.27g	g per day for Men 19-50 years
Fiber	5.86% 2.23g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.19% 1.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.18% 0.026mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.34% 0.043mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	4.5% 0.058mg	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	1.1% 4.45μg	6.23% 25μg	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	27% 4.02mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.92% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	6.25% 0.056mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	8.35% 0.67mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	9.54% 40mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	8.06% 0.19mg	40.6% 0.93mg	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	15.4% 108mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.36% 80mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.23μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.6 times more Vitamin B9 and 3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 2.6 times more Selenium and 29.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 300 calories:

• Snacks, corn-based, extruded, chips, plain have 76.1 times more Omega 3, 1.4 times more Omega 6 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Fat, 15.7 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Blanched Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.