Comparing Nutrients in 5 ounces Sweet Potato Chips VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Energy	26% 754kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	62% 80.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	33% 12.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	13% 52.4μg	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	93% 14mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	173% 1.56mg	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	37.6% 3mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	29.4% 206mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Chips VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Potato Chips 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 Sweet Potato Chips vs Roasted Almonds:

• 5 ounces of Sweet Potato Chips have more Vitamin A, 4.8 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 7.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.4 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Unsalted Sweet Potato Chips as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Potato Chips vs Roasted Almonds:

• 5 ounces of Sweet Potato Chips have 1.3 times more Potassium and 11.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.5 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus and 6.2 times more Zinc than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Roasted Almonds contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweet Potato Chips have 114.4 times more Omega 3, 2.7 times more Carbohydrate and 1.8 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Fat, 1.4 times more Saturated Fat and 7.1 times more Protein than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Roasted Almonds offer comparable quantities of Energy, Omega 6 and Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3