Comparing Nutrients in 500 calories Snacks, tortilla chips, unsalted, white corn VS Oil Roasted Almonds

Weight per 500 calories

• Snacks, tortilla chips, unsalted, white corn: 99g
• Oil Roasted Almonds: 82.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Snacks, tortilla chips, unsalted, white corn or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	7.64% 2.44g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	5.17% 3.75g	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	0.096% 0.07g	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	% 0.07g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 3.6g	g per day for Men 19-50 years
Fiber	14% 5.27g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14% 7.74g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.24% 0.015mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	7.48% 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	2.5% 9.94μg	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	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	23.4% 3.5mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	87.4% 0.79mg	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	29% 2.3mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	28.4% 199mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.45mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	0.062% 2.3g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Unsalted, White Corn VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, tortilla chips, unsalted, white corn or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, unsalted, white corn vs Oil Roasted Almonds:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have 6.2 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 6.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 6.1 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• 500 calories of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B12
• Both Snacks, tortilla chips, unsalted, white corn as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, tortilla chips, unsalted, white corn vs Oil Roasted Almonds:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have 2 times more Selenium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.4 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus and 2.7 times more Potassium than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Oil Roasted Almonds contain similar levels of Zinc per 500 calories.
• 500 calories of Snacks, tortilla chips, unsalted, white corn lack sufficient amounts of Potassium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2 times more Fat, 1.4 times more Saturated Fat, 1.3 times more Omega 6, 1.6 times more Fiber and 2.3 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3