Comparing Nutrients in 5 ounces Tortilla chips, low fat, baked without fat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Almonds	Recommended Dietary Allowance
Energy	22% 635kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	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	87.4% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	19.8% 7.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	28% 15.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Almonds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	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	5.67% 22.7μg	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	0.31% 0.28mg	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	7.28% 1.1mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Almonds	Recommended Dietary Allowance
Calcium	22.5% 225mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	28.3% 2.27mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.4% 451mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	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	0.065% 2.4g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tortilla chips, low fat, baked without fat vs Almonds:

• Tortilla chips, low fat, baked without fat have 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain 4.1 times more Vitamin B2, 8.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 33.3 times more Vitamin E than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Tortilla chips, low fat, baked without fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Tortilla chips, low fat, baked without fat vs Almonds:

• Tortilla chips, low fat, baked without fat have 3.8 times more Selenium and 517 times more Sodium than Almonds.
• While Almonds contain 1.7 times more Calcium, 9.4 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium and 2.7 times more Zinc than Tortilla chips, low fat, baked without fat.

Comparison of macro-nutrients per 5 ounces:

• Tortilla chips, low fat, baked without fat have 26 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 8.8 times more Fat, 4.5 times more Saturated Fat, 4.9 times more Omega 6, 6.5 times more Sugars, 2.4 times more Fiber and 1.9 times more Protein than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.