Comparing Nutrients in 500 calories Almonds VS Snacks, pita chips, salted

Weight per 500 calories

• Almonds: 86.4g
• Snacks, pita chips, salted: 109g

Almonds have 1.3 times more energy per 100g than Snacks, pita chips, salted. It has very high energy density when compared to other foods. Snacks, pita chips, salted having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Snacks, pita chips, salted?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	6.77% 0.11g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	7.2% 5.2g	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	0.13% 0.095g	2.04% 1.48g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	11% 4.16g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	9.17% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	37% 148μg	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	0% 0mg	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	148% 22mg	50.5% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.11μg	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	40% 3.2mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	9.64% 40.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	31.2% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Snacks, pita chips, salted:

• Almonds have 2.9 times more Vitamin B2 and 2.9 times more Vitamin E than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin B9 than Almonds.
• Both Almonds and Snacks, pita chips, salted have similar amounts of Vitamin B6 per 500 kcal.
• Both Almonds as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Snacks, pita chips, salted:

• Almonds have 12.5 times more Calcium, 5.8 times more Copper, 5.8 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 4.5 times more Potassium and 2.6 times more Zinc than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.6 times more Iron, 10.2 times more Selenium and 1082 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 2.6 times more Fat, 2.2 times more Saturated Fat, 4.8 times more Omega 6, 2.6 times more Fiber and 1.4 times more Protein than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 41.8 times more Omega 3, 4 times more Carbohydrate and 1.4 times more Sugars than Almonds.
• Both Almonds and Snacks, pita chips, salted have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.