Comparing Nutrients in 500 calories Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Almonds

Weight per 500 calories

• Snacks, potato chips, made from dried potatoes (preformed), multigrain: 99g
• Almonds: 86.4g

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, made from dried potatoes (preformed), multigrain or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	19.5% 6.24g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.57% 4.04g	5.2% 3.76g	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	0.55% 0.4g	0.13% 0.095g	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	% 0.37g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 2.54g	% 3.4g	g per day for Men 19-50 years
Fiber	7.03% 2.67g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	9.37% 5.25g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.47% 0.084mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.96% 16μg	9.5% 38μg	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	0.77% 0.69mg	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	60% 9mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Almonds	Recommended Dietary Allowance
Calcium	2.57% 25.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	99% 0.89mg	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	10.5% 0.84mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.43% 39.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 126mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 11.7 times more Vitamin B2, 2.4 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 2.3 times more Selenium and 623.7 times more Sodium than Almonds.
• While Almonds contain 9 times more Calcium, 6.4 times more Copper, 3.8 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 3 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.9 times more Saturated Fat and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Fat, 4 times more Fiber and 3.5 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Almonds have similar amounts of Energy, Omega 6 and Sugars per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.