Comparing Nutrients in 5 ounces Almonds VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.15% 0.84g	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	0.22% 0.16g	0.27% 0.2g	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	% 0.24g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.34g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	53.5% 30g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	23.7% 95μg	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	171% 154mg	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	242% 36.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	388% 466μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	38% 381mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.74% 150μg	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	65.7% 5.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	24.3% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.1% 3.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 5 ounces of Almonds have 71.1 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 5 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B2 and Vitamin E
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almonds vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 5 ounces of Almonds have 13.5 times more Calcium, 6.2 times more Copper, 3.3 times more Iron, 5.6 times more Magnesium, 5.5 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Selenium and 4 times more Zinc than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 5 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 1.3 times more Potassium and 429 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 2.3 times more Energy, 53.7 times more Fat, 10.7 times more Saturated Fat, 77 times more Omega 6, 7.4 times more Sugars, 1.7 times more Fiber and 4.2 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 5 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.6 times more Carbohydrate than Almonds.
• 5 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 6
• Both Almonds as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3 in five ounces.