Comparing Nutrients in 5 ounces Almonds VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	28.3% 821kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	66% 11.2g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.65% 0.47g	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% 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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.47g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, plain, salted	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27% 1.36mg	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	10.3% 41μg	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	34% 30.6mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	38% 381mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	26.5% 0.61mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Snacks, potato chips, plain, salted:

• Almonds have 12.9 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.3 times more Vitamin B3, 2 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Snacks, potato chips, plain, salted have similar amounts of Vitamin B1 per 5 oz.
• Both Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Snacks, potato chips, plain, salted:

• Almonds have 12.8 times more Calcium, 4.4 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Selenium and 2.9 times more Zinc than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 1.6 times more Potassium and 527 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Fat, 1.6 times more Omega 6, 13.2 times more Sugars, 4 times more Fiber and 3.3 times more Protein than Snacks, potato chips, plain, salted.
• While Snacks, potato chips, plain, salted contain 119.3 times more Omega 3 and 2.5 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, potato chips, plain, salted have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Almonds as well as Snacks, potato chips, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.