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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, taco-flavor	6%	43%	51%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, taco-flavor	Roasted Almonds	Recommended Dietary Allowance
Energy	23.5% 680kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	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	69% 89.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	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	19.8% 7.5g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20% 11g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, taco-flavor	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.1% 63.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	7.44% 29.8μg	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	1.4% 1.28mg	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	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, taco-flavor	Roasted Almonds	Recommended Dietary Allowance
Calcium	22% 220mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	35.8% 2.86mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	48.4% 339mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Snacks, tortilla chips, taco-flavor have more Vitamin A, 3.1 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.6 times more Vitamin B9 than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Dry Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 5 oz.

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

• Snacks, tortilla chips, taco-flavor have 3.4 times more Selenium and 262.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Calcium, 5.9 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 3.3 times more Potassium and 2.6 times more Zinc than Snacks, tortilla chips, taco-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, taco-flavor have 14 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Fat, 4 times more Omega 6, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, taco-flavor.
• Both Snacks, tortilla chips, taco-flavor and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Snacks, tortilla chips, taco-flavor as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.