Comparing Nutrients in 5 ounces Snacks, tortilla chips, unsalted, white corn VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 713kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	8.9% 6.45g	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	0.14% 0.099g	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	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 6.2g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	39% 15g	38g per day for Men 19-50 years
Protein	19.7% 11g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	13% 0.17mg	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	3.54% 14μg	9.57% 38.3μg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.7% 247mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	150% 1.35mg	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	41% 3.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	40.5% 283mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, unsalted, white corn VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, unsalted, white corn versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, unsalted, white corn vs Oil Roasted Almonds:

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have 5.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.1 times more Vitamin B1, 7.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B9 and 7.4 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• 5 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, unsalted, white corn as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, tortilla chips, unsalted, white corn vs Oil Roasted Almonds:

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have 1.6 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 3.3 times more Potassium than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Oil Roasted Almonds contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 4.6 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Oil Roasted Almonds offer comparable quantities of Energy per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3