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

Weight per 500 calories

• Snacks, potato chips, fat-free, made with olestra: 183g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.2 times more energy per unit of mass than Snacks, potato chips, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	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	91% 119g	12% 16g	130g per day for Men 19-50 years
Sugars	0% 0g	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	32.7% 12.4g	22% 8.4g	38g per day for Men 19-50 years
Protein	25.2% 14g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 7.97mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	38% 151μg	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	57.4% 51.6mg	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	0% 0mg	134% 20mg	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

	Snacks, potato chips, fat-free, made with olestra	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.4% 64mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	54.7% 4.38mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	45.4% 318mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	62.3% 2117mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.099% 3.65g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, fat-free, made with olestra have 3.7 times more Vitamin B1, 2.7 times more Vitamin B3, 6.7 times more Vitamin B5, 3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Snacks, potato chips, fat-free, made with olestra have 1.6 times more Iron, 3.8 times more Potassium, 62.8 times more Sodium and 2.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Phosphorus than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Blanched Almonds have similar amounts of Copper and Manganese per 500 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, fat-free, made with olestra have 7.5 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 34.8 times more Fat, 7.6 times more Saturated Fat, 20.9 times more Omega 6, more Sugars and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.