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

Weight per 300 calories

• Snacks, potato chips, fat-free, made with olestra: 110g
• Almonds: 51.8g

Almonds have 2.1 times more energy per unit of mass than Snacks, potato chips, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0% 0g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	19.6% 7.45g	17% 6.48g	38g per day for Men 19-50 years
Protein	15% 8.47g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	5.7% 22.8μg	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	34.4% 31mg	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	0% 0mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	59.4% 0.53mg	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	33% 2.63mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	18% 75.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.2% 191mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, fat-free, made with olestra have 3.4 times more Vitamin B1, 2.6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 10.8 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato chips, fat-free, made with olestra vs Almonds:

• Snacks, potato chips, fat-free, made with olestra have 1.4 times more Iron, 3.3 times more Potassium, 1170.7 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 3.6 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, potato chips, fat-free, made with olestra have 6.4 times more Carbohydrate than Almonds.
• While Almonds contain 33.8 times more Fat, 7.5 times more Saturated Fat, 21.2 times more Omega 6, more Sugars and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.