Comparing Nutrients in 5 ounces Snacks, potato sticks VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, potato sticks	Almonds	Recommended Dietary Allowance
Energy	25.5% 740kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	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	58% 75.6g	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	12.7% 4.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	242% 36.3mg	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 sticks	Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	40.2% 3.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	35% 244mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	51.6% 1753mg	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	60% 897mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato sticks vs Almonds:

• Snacks, potato sticks have 1.3 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 9.8 times more Vitamin B2 and 2.8 times more Vitamin E than Snacks, potato sticks.
• Both Snacks, potato sticks and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Snacks, potato sticks as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato sticks vs Almonds:

• Snacks, potato sticks have 1.7 times more Potassium, 2 times more Selenium and 633 times more Sodium than Almonds.
• While Almonds contain 14.9 times more Calcium, 3.3 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 5.2 times more Manganese, 2.8 times more Phosphorus and 3.2 times more Zinc than Snacks, potato sticks.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato sticks have 2.3 times more Saturated Fat, 23.3 times more Omega 3, 1.4 times more Omega 6 and 2.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Fat, 19.8 times more Sugars, 3.7 times more Fiber and 3.2 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Almonds have similar amounts of Energy per 5 oz.
• Both Snacks, potato sticks as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.