Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 5.6g	g per day for Men 19-50 years
Fiber	15% 5.67g	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, ranch-flavor	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	NA	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	24.5% 1.96mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	51% 357mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs Almonds:

• Snacks, tortilla chips, ranch-flavor have 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B1, 19 times more Vitamin B2 and 2.8 times more Vitamin B3 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Almonds:

• Snacks, tortilla chips, ranch-flavor have 1.8 times more Selenium and 519 times more Sodium than Almonds.
• While Almonds contain 2 times more Calcium, 10.2 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, ranch-flavor have 78.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 1.4 times more Sugars, 3.1 times more Fiber and 2.9 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Snacks, tortilla chips, ranch-flavor as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.