Comparing Nutrients in 5 ounces Snacks, potato chips, barbecue-flavor VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, barbecue-flavor	5%	53%	42%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato chips, barbecue-flavor	Almonds	Recommended Dietary Allowance
Energy	24% 690kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	61% 79.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.75g	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	14% 5.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	16.5% 9.23g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, barbecue-flavor	Almonds	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	22.7% 91μg	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	98% 88.5mg	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	41.8% 6.27mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, barbecue-flavor	Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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% 1.93mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	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	29.4% 206mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	49.4% 1681mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato chips, barbecue-flavor vs Almonds:

• Snacks, potato chips, barbecue-flavor have more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.6 times more Vitamin B2 and 5.8 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, potato chips, barbecue-flavor as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, barbecue-flavor vs Almonds:

• Snacks, potato chips, barbecue-flavor have 1.6 times more Potassium and 545 times more Sodium than Almonds.
• While Almonds contain 8.4 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 5.7 times more Manganese, 3.3 times more Phosphorus, 10.3 times more Selenium and 3.2 times more Zinc than Snacks, potato chips, barbecue-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, barbecue-flavor have 98.7 times more Omega 3, 2.6 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Fat, 3.3 times more Fiber and 3.2 times more Protein than Snacks, potato chips, barbecue-flavor.
• Both Snacks, potato chips, barbecue-flavor and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Snacks, potato chips, barbecue-flavor as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.