Comparing Nutrients in 500 calories Sweet Potato Chips VS Blanched Almonds

Weight per 500 calories

• Sweet Potato Chips: 94g
• 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 - Sweet Potato Chips or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	67% 1.08g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	61.3% 10.4g	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% 53.4g	12% 16g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	21.8% 8.27g	22% 8.4g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	124% 1113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	8.7% 34.8μg	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	61.5% 9.23mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.55% 55.5mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	25% 2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	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	19.5% 136mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.53% 0.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.24g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Potato Chips vs Blanched Almonds:

• Unsalted Sweet Potato Chips have more Vitamin A, 5.5 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Blanched Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Unsalted Sweet Potato Chips as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato Chips vs Blanched Almonds:

• Unsalted Sweet Potato Chips have 1.6 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 3.7 times more Magnesium, 3 times more Phosphorus and 5.1 times more Zinc than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Blanched Almonds have similar amounts of Manganese per 500 kcal.
• Both Unsalted Sweet Potato Chips as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsalted Sweet Potato Chips have 317.2 times more Omega 3, 3.4 times more Carbohydrate and 2.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat and 6.6 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Blanched Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 500 kcal.
• Both Unsalted Sweet Potato Chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.