Comparing Nutrients in 5 ounces Snacks, potato chips, white, restructured, baked VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, white, restructured, baked	4%	35%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, white, restructured, baked	Roasted Almonds	Recommended Dietary Allowance
Energy	23% 665kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.72g	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	78% 101g	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	18% 6.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, white, restructured, baked	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	40% 0.48mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.6% 0.72mg	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	0% 0μg	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	0% 0mg	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	20.6% 3.1mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.5% 10.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, white, restructured, baked	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.7% 177mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	3.74% 150μg	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	14% 1.13mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	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	55.5% 388mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, white, restructured, baked VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, potato chips, white, restructured, baked versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, potato chips, white, restructured, baked vs Roasted Almonds:

• 5 ounces of Snacks, potato chips, white, restructured, baked have 4.4 times more Vitamin B1, 3.8 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 17.1 times more Vitamin B2, more Vitamin B9 and 11 times more Vitamin E than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin B9
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Snacks, potato chips, white, restructured, baked as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, potato chips, white, restructured, baked vs Roasted Almonds:

• 5 ounces of Snacks, potato chips, white, restructured, baked have 4.1 times more Selenium and 178.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Calcium, 10.6 times more Copper, 4.7 times more Iron, 6.5 times more Magnesium, 1.7 times more Phosphorus and 7.4 times more Zinc than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Roasted Almonds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, potato chips, white, restructured, baked have 19.7 times more Omega 3 and 3.4 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.3 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 3.2 times more Omega 6, 2.3 times more Fiber and 4.2 times more Protein than Snacks, potato chips, white, restructured, baked.
• Both Snacks, potato chips, white, restructured, baked and Roasted Almonds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3