Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Blanched Almonds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	29% 836kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	74% 12.6g	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	71.2% 93g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.96% 1.4g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.2g	g per day for Men 19-50 years
Fiber	37% 14g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, tortilla chips, unsalted, white corn	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	23.2% 0.3mg	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	21.3% 0.51μg	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	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, unsalted, white corn	Recommended Dietary Allowance
Calcium	33.5% 335mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	82.4% 0.74mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	49.3% 207mg	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	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Blanched Almonds have 12.7 times more Vitamin B1, 7.1 times more Vitamin B2, 2.8 times more Vitamin B3, 4.9 times more Vitamin B9 and 6.7 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, tortilla chips, unsalted, white corn:

• Blanched Almonds have 1.4 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.1 times more Potassium, 1.3 times more Sodium and 1.2 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2.1 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.2 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 6, 4.6 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 274 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 5 oz.
• Both Blanched Almonds as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.