Comparing Nutrients in 5 ounces Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Energy	24.7% 716kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	28% 8.94g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	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	71.2% 93g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	9.05% 6.56g	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	0.78% 0.57g	0% 0g	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	% 0.52g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 3.64g	% 6.32g	g per day for Men 19-50 years
Fiber	10% 3.83g	37% 14g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	12.5% 0.16mg	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	5.67% 22.7μg	17.4% 69.5μg	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	1.1% 0.99mg	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	86% 13mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	15% 1.2mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	113% 2.6mg	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	25.7% 180mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Blanched Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B9 and 2.6 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Blanched Almonds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 2.6 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 6.7 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium and 3.3 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.6 times more Saturated Fat, 10.8 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 3.7 times more Fiber and 4 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Blanched Almonds have similar amounts of Energy, Omega 6 and Sugars per 5 oz.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.