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

Weight per 300 calories

• Snacks, potato chips, fat-free, made with olestra: 110g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.2 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	54.7% 71g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	19.6% 7.45g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	15% 8.47g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Blanched 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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	22.7% 91μg	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	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	18% 75.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	36.7% 0.84mg	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	27.2% 191mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	13.7% 1.5mg	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 Blanched Almonds:

• Snacks, potato chips, fat-free, made with olestra have 3.7 times more Vitamin B1, 2.7 times more Vitamin B3, 6.7 times more Vitamin B5, 3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.6 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 Blanched 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 Blanched Almonds:

• Snacks, potato chips, fat-free, made with olestra have 1.6 times more Iron, 3.8 times more Potassium, 62.8 times more Sodium and 2.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Phosphorus than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Blanched Almonds have similar amounts of Copper and Manganese per 300 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, potato chips, fat-free, made with olestra have 7.5 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 34.8 times more Fat, 7.6 times more Saturated Fat, 20.9 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 Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.