Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	29% 836kcal	24% 696kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	53.5% 9.1g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	14% 10.2g	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	0.25% 0.18g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 9.8g	g per day for Men 19-50 years
Fiber	37% 14g	33% 12.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	22% 0.28mg	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	8.86% 35.4μg	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	66.5% 9.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	35.8% 0.32mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	80.7% 1.86mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.078% 2.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Blanched Almonds have 1.4 times more Vitamin B1, 35.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B9 and 3.4 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B2
• Both Blanched Almonds as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor 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, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• 5 ounces of Blanched Almonds have 11.8 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 3.8 times more Selenium and 22.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.2 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6 and 2.7 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While 5 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 23.3 times more Omega 3, 3.6 times more Carbohydrate and 1.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor offer comparable quantities of Fiber per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3