Comparing Nutrients in 5 ounces Blanched Almonds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	29% 836kcal	25.3% 733kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	8.36% 2.67g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	39% 6.66g	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	63.2% 82g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	19% 14g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	57.8% 0.75mg	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	31% 123μg	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	19% 17mg	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	77% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	33.5% 335mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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% 2.32mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	74.3% 1.7mg	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% 281mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	52.8% 1795mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	23.2% 349mg	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	0.17% 6.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Blanched Almonds have 5.4 times more Vitamin B2, 2 times more Vitamin B3 and 2.9 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain more Vitamin A, 5.5 times more Vitamin B5, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Vitamin B1 per 5 oz.
• Both Blanched Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Blanched Almonds have 3 times more Calcium, 2.4 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 2.6 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.9 times more Potassium and 12.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.8 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Omega 6 and 5.2 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 557.8 times more Omega 3, 3.1 times more Carbohydrate and 2.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy and Fiber per 5 oz.
• Both Blanched Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.