Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Blanched Almonds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	29% 836kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	135% 23g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.53% 0.38g	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	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.38g	g per day for Men 19-50 years
Fiber	37% 14g	15% 5.67g	38g per day for Men 19-50 years
Protein	54% 30.3g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	18.2% 0.24mg	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	2.83% 11.3μg	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	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	224% 33.7mg	68.3% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	33.5% 335mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.6μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	20.5% 0.47mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.041% 1.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, corn-based, extruded, chips, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Blanched Almonds have 4.1 times more Vitamin B1, 9.1 times more Vitamin B2, 4.2 times more Vitamin B3, 1.7 times more Vitamin B5, 6.1 times more Vitamin B9 and 3.3 times more Vitamin E than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 1.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Blanched Almonds have 1.7 times more Calcium, 10.2 times more Copper, 2.7 times more Iron, 3.7 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus, 4.6 times more Potassium and 2.3 times more Zinc than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 2.4 times more Selenium and 27.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Fat, 17.1 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 69.5 times more Omega 3, 1.3 times more Omega 6 and 3.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, corn-based, extruded, chips, plain offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3