Comparing Nutrients in 5 ounces Blanched Almonds VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Blanched Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	29% 836kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	74% 96g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.43% 0.31g	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% 0g	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	54% 30.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	73% 0.95mg	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	17.4% 69.5μg	3.54% 14μg	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	40.5% 36.4mg	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	224% 33.7mg	51.7% 7.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	55% 0.49mg	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	58% 4.65mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	NA	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	97% 682mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Potato chips, without salt, reduced fat:

• Blanched Almonds have 2.6 times more Vitamin B2, 4.9 times more Vitamin B9 and 4.3 times more Vitamin E than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2 times more Vitamin B3, 5.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Potato chips, without salt, reduced fat have similar amounts of Vitamin B1 per 5 oz.
• Both Blanched Almonds as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Potato chips, without salt, reduced fat:

• Blanched Almonds have 11.2 times more Calcium, 3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Sodium and 2.9 times more Zinc than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.6 times more Potassium and 2.5 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.2 times more Energy, 2.5 times more Fat, 21 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 47.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Potato chips, without salt, reduced fat have similar amounts of Saturated Fat and Omega 6 per 5 oz.
• Both Blanched Almonds as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.