Comparing Nutrients in 5 ounces Roasted Almonds VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Roasted Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	29.2% 848kcal	26% 760kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.43% 0.31g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	53% 29.7g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	72% 0.94mg	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	19.5% 78μg	16% 63.8μg	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	49% 44mg	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	226% 34mg	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	38% 380mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	48% 0.43mg	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	66% 5.3mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	27% 0.62mg	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	95% 668mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	53% 1807mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Snacks, potato chips, plain, unsalted:

• Dry Roasted Almonds have 6.1 times more Vitamin B2, 1.2 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Snacks, potato chips, plain, unsalted:

• Dry Roasted Almonds have 11.2 times more Calcium, 3.6 times more Copper, 2.3 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus and 3 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.8 times more Potassium and 4.1 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.5 times more Fat, 22.1 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.7 times more Saturated Fat, 19 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, potato chips, plain, unsalted have similar amounts of Energy and Omega 6 per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.