Comparing Nutrients in 5 ounces Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%
Almonds	14%	72%	14%

Macro Nutrients

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Almonds	Recommended Dietary Allowance
Energy	25.3% 733kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	8.36% 2.67g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	63.2% 82g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	19% 14g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Almonds	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.8% 0.75mg	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	31% 123μg	15.6% 62.4μg	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	19% 17mg	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	77% 11.6mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Almonds	Recommended Dietary Allowance
Calcium	11% 112mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	29% 2.32mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	40% 281mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	52.8% 1795mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.44g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Almonds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have more Vitamin A, 3.7 times more Vitamin B5, 3.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.7 times more Vitamin B2, 2 times more Vitamin B3 and 3.1 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Almonds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 1.7 times more Potassium and 246 times more Sodium than Almonds.
• While Almonds contain 3.4 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.

Comparison of macro-nutrients per 5 ounces:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 743.7 times more Omega 3, 2.7 times more Carbohydrate and 2.2 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, 2 times more Saturated Fat, 2.6 times more Omega 6 and 5.1 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Almonds have similar amounts of Energy and Fiber per 5 oz.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.