Comparing Nutrients in 500 calories Almonds VS Snacks, potato chips, fat-free, made with olestra

Weight per 500 calories

• Almonds: 86.4g
• Snacks, potato chips, fat-free, made with olestra: 183g

Almonds have 2.1 times more energy per 100g than Snacks, potato chips, fat-free, made with olestra. It has very high energy density when compared to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

Which food has more nutrients per 500 calories - Almonds or Snacks, potato chips, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Almonds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.95% 0.5g	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	91% 119g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	32.7% 12.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, fat-free, made with olestra	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	22% 0.29mg	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	38% 151μg	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	57.4% 51.6mg	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	0% 0mg	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

	Almonds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	23.2% 232mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	89.2% 0.8mg	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	40% 3.2mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	61% 1.4mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	62.3% 2117mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.099% 3.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Snacks, potato chips, fat-free, made with olestra:

• Almonds have 10.8 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 3.4 times more Vitamin B1, 2.6 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Snacks, potato chips, fat-free, made with olestra:

• Almonds have 3.6 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 1.4 times more Iron, 3.3 times more Potassium, 1170.7 times more Sodium and 2.4 times more Zinc than Almonds.
• Both Almonds and Snacks, potato chips, fat-free, made with olestra have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 33.8 times more Fat, 7.5 times more Saturated Fat, 21.2 times more Omega 6, more Sugars and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 6.4 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, fat-free, made with olestra have similar amounts of Energy and Fiber per 500 kcal.
• Both Almonds as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.