Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Blanched Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	29% 836kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	41.5% 7.05g	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	80% 104g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.04% 0.75g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	54% 30.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.72% 0.6mg	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	19.6% 0.26mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	33.5% 335mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	18.3% 0.16mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	32.7% 137mg	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	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Snacks, tortilla chips, light (baked with less oil) per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Snacks, tortilla chips, light (baked with less oil) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Blanched Almonds have 2.5 times more Vitamin B2, 8.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 6.7 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 1.6 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Blanched Almonds as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Blanched Almonds have 1.5 times more Calcium, 8.9 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.4 times more Potassium and 2.6 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 4.9 times more Selenium and 21.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.3 times more Energy, 3.5 times more Fat, 1.4 times more Saturated Fat, 2.5 times more Omega 6, 8.7 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 11.8 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3