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

Weight per 300 calories

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 119g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.4 times more energy per unit of mass than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, made from dried potatoes, fat-free, made with olestra having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	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	0.23% 0.17g	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	% 0.15g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 2.16g	g per day for Men 19-50 years
Fiber	22.8% 8.66g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10.7% 6g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oil 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	17.5% 0.21mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.03mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	20% 79.4μg	3.34% 13.3μg	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	143% 129mg	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	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	3.13% 125μg	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	17% 1.35mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	53% 1.2mg	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	22.4% 157mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	32.5% 1104mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.25% 3.44μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	34% 509mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 4.6 times more Vitamin B1, 2.2 times more Vitamin B3, 10.1 times more Vitamin B5, 10.8 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 20.3 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Oil Roasted Almonds:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 3.2 times more Potassium, 1.7 times more Selenium and 1029.3 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.

Comparison of macro-nutrients per 300 calories:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 7.6 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 24.7 times more Fat, 4.9 times more Saturated Fat, 35.2 times more Omega 6, 3.2 times more Sugars and 1.7 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.