Comparing Nutrients in 500 calories Snacks, potato chips, made from dried potatoes, fat-free, made with olestra VS Almond paste

Weight per 500 calories

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 198g
• Almond paste: 109g

Almond paste has 1.8 times more energy per unit of mass than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, made from dried potatoes, fat-free, made with olestra having high energy density.

Which food has more nutrients per 500 calories - Snacks, potato chips, made from dried potatoes, fat-free, made with olestra or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	40% 52g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	54.6% 39.6g	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	0.38% 0.28g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	38% 14.4g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	18% 10g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.43% 0.032mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	3.02% 0.039mg	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	33% 132μg	20% 79.7μg	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	239% 215mg	0.12% 0.11mg	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	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 649μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Almond paste	Recommended Dietary Allowance
Calcium	3.95% 39.5mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	5.2% 208μg	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	28% 2.25mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	40.6% 0.93mg	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	37.3% 261mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Almond paste:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 3.9 times more Vitamin B1, 4.3 times more Vitamin B3, 15.4 times more Vitamin B5, 26.8 times more Vitamin B6, 1.7 times more Vitamin B9, 1969.6 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 14.3 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Almond paste:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 1.3 times more Iron, 5.4 times more Potassium, 1.2 times more Selenium and 86.3 times more Sodium than Almond paste.
• While Almond paste contains 4.8 times more Calcium, 1.5 times more Copper and 1.5 times more Magnesium than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Almond paste have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 2.1 times more Carbohydrate and 2.8 times more Fiber than Almond paste.
• While Almond paste contains 16.5 times more Fat, 4.1 times more Saturated Fat, 3.7 times more Omega 3, 19.3 times more Omega 6 and 33.9 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Almond paste have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.