Comparing Nutrients in 300 calories Snacks, taro chips VS Almonds

Weight per 300 calories

• Snacks, taro chips: 60.2g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Snacks, taro chips or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.26% 0.036g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	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	31.6% 41g	8.6% 11g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	11.4% 4.34g	17% 6.48g	38g per day for Men 19-50 years
Protein	2.47% 1.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.34% 0.017mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.05% 0.4mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	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	3% 12μg	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	3.35% 3mg	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	45.5% 6.83mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.04% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Calcium	3.6% 36mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	9.04% 0.72mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	0.026% 0.001mg	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	11.3% 79mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, taro chips vs Almonds:

• Snacks, taro chips have 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 33.8 times more Vitamin B2, 6 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.9 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Vitamin B1 per 300 kcal.
• Both Snacks, taro chips as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, taro chips vs Almonds:

• Snacks, taro chips have 397.6 times more Sodium than Almonds.
• While Almonds contain 3.9 times more Calcium, 3.2 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 1874.2 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 7.1 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, taro chips have 2 times more Saturated Fat, 1.2 times more Omega 6 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Fat, 1.5 times more Fiber and 7.9 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Snacks, taro chips as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.