Comparing Nutrients in 7 ounces Almonds VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Almonds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.2% 0.55g	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	99% 129g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0% 0g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	75% 42g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24% 0.31mg	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	41% 165μg	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	62.4% 56mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	53.4% 534mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	97% 0.87mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	66.4% 1.53mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	67.7% 2302mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Snacks, potato chips, fat-free, made with olestra:

• Almonds have 22.8 times more Vitamin B2 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Snacks, potato chips, fat-free, made with olestra have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Almonds as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Snacks, potato chips, fat-free, made with olestra:

• Almonds have 7.7 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus and 4.6 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 1.6 times more Potassium and 554 times more Sodium than Almonds.
• Both Almonds and Snacks, potato chips, fat-free, made with olestra have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 71.3 times more Fat, 15.8 times more Saturated Fat, 44.8 times more Omega 6, more Sugars, 1.8 times more Fiber and 2.7 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 9.7 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.