Comparing Nutrients in 500 calories Snacks, potato chips, barbecue-flavor VS Blanched Almonds

Weight per 500 calories

• Snacks, potato chips, barbecue-flavor: 103g
• 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, potato chips, barbecue-flavor or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, barbecue-flavor	5%	53%	42%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12.2g	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	44% 57.4g	12% 16g	130g per day for Men 19-50 years
Sugars	7.75% 5.6g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	22% 8.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.3% 20.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.39mg	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	16.4% 65.7μg	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	71% 64mg	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	30.3% 4.54mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.8% 16.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, barbecue-flavor	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	97% 0.87mg	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	17.5% 1.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	21.3% 149mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0.75% 0.41μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Vitamin B2 and 4.4 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, barbecue-flavor vs Blanched Almonds:

• Snacks, potato chips, barbecue-flavor have 2.2 times more Potassium and 34.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.1 times more Calcium, 3.4 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 2.7 times more Phosphorus and 2.5 times more Zinc than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, barbecue-flavor have 1.2 times more Saturated Fat, 89.7 times more Omega 3, 3.6 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Fat, 2.2 times more Fiber and 2.7 times more Protein than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Blanched Almonds have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Snacks, potato chips, barbecue-flavor as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.