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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	29.2% 848kcal	25.3% 733kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	8.36% 2.67g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	63.2% 82g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	38% 380mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	52.8% 1795mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 9.1 times more Vitamin B2, 2.1 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, 2.9 times more Vitamin B1, 5.4 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dry Roasted Almonds have 3.4 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus and 2.9 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.8 times more Potassium, 1.6 times more Selenium and 82 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.8 times more Fat, 2.2 times more Saturated Fat, 2.8 times more Omega 6 and 5.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 223.1 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy and Fiber per 5 oz.
• Both Dry Roasted Almonds as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.