Comparing Nutrients in 5 ounces Snacks, taro chips VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Snacks, taro chips	Blanched Almonds	Recommended Dietary Allowance
Energy	24.3% 706kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	27% 10.2g	37% 14g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Snacks, taro chips have 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 24.5 times more Vitamin B2, 6.8 times more Vitamin B3, 2.5 times more Vitamin B9 and 2.1 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, taro chips as well as Blanched 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 Blanched Almonds:

• Snacks, taro chips have 18 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1835 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Selenium and 7.8 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 1.6 times more Saturated Fat, 15 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Fat, 1.4 times more Fiber and 9.3 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Blanched Almonds have similar amounts of Energy, Omega 6 and Sugars per 5 oz.
• Both Snacks, taro chips as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.