Comparing Nutrients in 5 ounces Snacks, taro chips VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Energy	24.3% 706kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	74.3% 97g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	27% 10.2g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	21.3% 1.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, taro chips vs Almonds:

• Snacks, taro chips have 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 39.2 times more Vitamin B2, 7 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, taro chips 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, taro chips vs Almonds:

• Snacks, taro chips have 342 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 2179 times more Manganese, 3.7 times more Phosphorus, 2.3 times more Selenium and 8.2 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 1.7 times more Saturated Fat, 20 times more Omega 3 and 3.2 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 1.7 times more Fiber and 9.2 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Almonds have similar amounts of Energy, Omega 6 and Sugars per 5 oz.
• Both Snacks, taro chips as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.