Comparing Nutrients in 500 calories Snacks, corn-based, extruded, chips, plain VS Blanched Almonds

Weight per 500 calories

• Snacks, corn-based, extruded, chips, plain: 93g
• Blanched Almonds: 84.7g

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

Which food has more nutrients per 500 calories - Snacks, corn-based, extruded, chips, plain or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	12% 16g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	5.4% 3.92g	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% 0g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.25g	% 3.78g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	22% 8.4g	38g per day for Men 19-50 years
Protein	10.2% 5.72g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.63% 0.044mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.57% 0.072mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	7.5% 0.097mg	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	1.86% 7.42μg	10.4% 41.5μg	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	44.7% 6.7mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.87% 5.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	13% 128mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48μg	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	14% 1.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	16% 66.8mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	67.6% 1.56mg	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	25.7% 180mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.93% 134mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	13% 7.05μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	31.8% 477mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 1.6 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B1, 8.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.6 times more Vitamin B9 and 3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, corn-based, extruded, chips, plain vs Blanched Almonds:

• Snacks, corn-based, extruded, chips, plain have 2.6 times more Selenium and 29.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 9.3 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium, 5 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Potassium and 2.1 times more Zinc than Snacks, corn-based, extruded, chips, plain.

Comparison of macro-nutrients per 500 calories:

• Snacks, corn-based, extruded, chips, plain have 76.1 times more Omega 3, 1.4 times more Omega 6 and 3.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Fat, 15.7 times more Sugars, 2.3 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Blanched Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Snacks, corn-based, extruded, chips, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.