Comparing Nutrients in 5 ounces Snacks, tortilla chips, plain, white corn, salted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Almonds	Recommended Dietary Allowance
Energy	23% 669kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	87.7% 15g	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% 96g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	0% 0g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 5.6g	g per day for Men 19-50 years
Fiber	20% 7.65g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18% 10g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	4.25% 17μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	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	33.4% 5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.6μg	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	27% 2.15mg	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	24% 0.55mg	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	45.6% 319mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, plain, white corn, salted vs Almonds:

• Snacks, tortilla chips, plain, white corn, salted have 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 16.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, plain, white corn, salted vs Almonds:

• Snacks, tortilla chips, plain, white corn, salted have 328 times more Sodium than Almonds.
• While Almonds contain 2.5 times more Calcium, 10.6 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 77 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.4 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Almonds have similar amounts of Energy and Omega 6 per 5 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.