Comparing Nutrients in 500 calories Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS VS Blanched Almonds

Weight per 500 calories

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS: 97g
• 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 - Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.7% 29g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	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	43% 56g	12% 16g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	27.7% 10.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	21% 84μg	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	13% 11.7mg	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	52.6% 7.9mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.64% 76.4mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	20% 1.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	27.4% 191mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	36% 1224mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	5.63% 3.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Blanched Almonds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Blanched Almonds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 2.2 times more Potassium and 14.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus and 2.3 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Blanched Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 636.5 times more Omega 3, 3.5 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Omega 6 and 4.5 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.