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

Weight per 300 calories

• Snacks, potato chips, fat-free, made with olestra: 110g
• Roasted Almonds: 50.2g

Dry Roasted 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Roasted 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% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0% 0g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	19.6% 7.45g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	15% 8.47g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Roasted 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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.055mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.25% 0.068mg	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	6.9% 27.6μg	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% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	61.3% 0.55mg	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	23.4% 1.87mg	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	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.033% 1.2g	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 Roasted Almonds:

• Snacks, potato chips, fat-free, made with olestra have 9.3 times more Vitamin B1, 2.6 times more Vitamin B3, 6.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11 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 Dry Roasted 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 Roasted Almonds:

• Snacks, potato chips, fat-free, made with olestra have 1.4 times more Iron, 3.6 times more Potassium, 403 times more Sodium and 2.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Calcium, 1.9 times more Magnesium and 1.3 times more Manganese than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dry Roasted Almonds have similar amounts of Copper and Phosphorus per 300 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dry Roasted 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 6.8 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 34.4 times more Fat, 7.8 times more Saturated Fat, 21.6 times more Omega 6 and more Sugars than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dry Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.