Comparing Nutrients in 5 ounces Potato chips, without salt, reduced fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Energy	24% 690kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18% 10g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	15.6% 62.4μg	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	40.5% 36.4mg	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	51.7% 7.75mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	162% 1.46mg	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	24% 1.9mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39% 274mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 1.9 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2, 4.4 times more Vitamin B9 and 4.7 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potato chips, without salt, reduced fat vs Almonds:

• Potato chips, without salt, reduced fat have 2.4 times more Potassium and 2 times more Selenium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus and 3.1 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 5 ounces:

• Potato chips, without salt, reduced fat have 63.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 19.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Potato chips, without salt, reduced fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.