Comparing Nutrients in 7 ounces Almonds VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	39.6% 1149kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	87.6% 114g	130g per day for Men 19-50 years
Sugars	12% 8.63g	3.86% 2.8g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	23% 8.73g	38g per day for Men 19-50 years
Protein	75% 42g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	3.47% 14μg	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% 0mg	4.4% 3.97mg	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	339% 51mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55.6% 66.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	53.4% 534mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	55% 0.49mg	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	92% 7.36mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, corn-based, extruded, chips, unsalted:

• Almonds have 1.5 times more Vitamin B1, 7.1 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B9 and 18.8 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, corn-based, extruded, chips, unsalted:

• Almonds have 2.2 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 2.6 times more Phosphorus, 4 times more Potassium and 3.7 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 1.6 times more Selenium and 15 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.5 times more Fat, 3.1 times more Sugars, 2.8 times more Fiber and 3.2 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 199 times more Omega 3, 1.3 times more Omega 6 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Almonds as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.