Comparing Nutrients in 5 ounces Snacks, potato chips, lightly salted VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, lightly salted	Roasted Almonds	Recommended Dietary Allowance
Energy	27.4% 794kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	51.7% 50g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	9.5% 6.9g	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	0.02% 0.014g	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	% 0g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 6.73g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	15% 0.19mg	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	20.6% 82.2μg	19.5% 78μg	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	43% 38.7mg	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	73% 11mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	25.3% 2.03mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	138% 3.16mg	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	30% 210mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	54.4% 1848mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.052% 1.9g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, lightly salted have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Vitamin B2 and 3.1 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Snacks, potato chips, lightly salted as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, lightly salted vs Roasted Almonds:

• Snacks, potato chips, lightly salted have 1.8 times more Potassium, 3.9 times more Selenium and 62.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.2 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 4.7 times more Manganese, 3.2 times more Phosphorus and 2.2 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, lightly salted have 1.3 times more Saturated Fat, 41.4 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fat, 14.3 times more Sugars, 2.6 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Dry Roasted Almonds have similar amounts of Energy and Omega 6 per 5 oz.
• Both Snacks, potato chips, lightly salted as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.